Why You Don’t Feel Like Exercising During Menopause – And Why You Should

Woman laying on sofa, feeling hot and fanning herself

Women go through significant life transitions, such as menopause, that affect their mental, physical and emotional well-being. Throughout this life change, the onset of fatigue, mood swings, joint pain, and sleep disturbances can make the thought of exercise feel overwhelming and ultimately unmotivating. However, the most effective way to manage these symptoms, boost energy levels, manage emotional health and support your physical health is to regularly stay active during menopause. Follow along and we will explore why you might not feel like exercising during menopause, the benefits of staying active and practical strategies to help you along the way and stay motivated.

Why you might be struggling to exercise during menopause

During menopause, hormonal fluctuations are triggered, leading to a decline in estrogen and progesterone, which affects your motivation and energy levels. These hormonal shifts affect both the body and mind, making it more difficult to manage a regular fitness routine.

Physical changes that affect your motivation

Fatigue and low energy levels are affected due to fluctuating hormones, which disrupt sleep patterns, leaving you feeling tired (Freeman, 2010).
Joint pain and stiffness can be triggered due to a lack of estrogen. Estrogen helps reduce inflammation, so as it declines, physical activity can be less appealing due to stiffening of joints and discomfort (Guthrie et al., 2004).
Weight gain and muscle loss is also common due to menopause slowing one’s metabolism. This can reduce confidence and make exercise more difficult (Lovejoy, 2009).

Emotional and mental challenges that affect motivation

Hormonal changes cause mood swings and increase the risk of depression and anxiety, adding to the difficulty of finding motivation to exercise (Soares et al., 2001).
Poor concentration and forgetfulness are common cognitive symptoms many experience, which can also make adhering to an exercise routine regularly more difficult (Weber et al., 2014).
Weight fluctuations and physical changes that occur can affect one’s self-esteem towards body image and often leave women feeling self-conscious about exercising (Reeves et al., 2011).

Why you should be exercising during menopause

Although menopause can make exercise more challenging, adhering to a regular exercise plan is a highly effective tool in managing all these symptoms.

Physical benefits;

Research suggests that participating in regular moderate-intensity aerobic exercise can decrease the frequency and intensity of hot flushes (Daley et al., 2014).
Weight-bearing exercises, such as strength training, load the bone appropriately and improve bone density, decreasing the risk of osteoporosis, which becomes more prevalent with menopause (Howe et al., 2011).
Regular aerobic exercise helps improve heart health, and lowers blood pressure and cholesterol level,s which often increase due to menopause (Manson et al., 2013).

Mental and emotional health benefits;

Exercise promotes the release of endorphins or ‘feel-good hormones’. These combat anxiety and depression, increasing mood and reducing stress (Kritz-Silverstein et al., 2001).
Regular physical activity increases memory and cognitive function, which helps counteract menopause related brain fog (Erickson et al., 2011).
Following a structured exercise plan improves sleep quality, reducing menopause related insomnia (Kelley & Kelley, 2017).

Practical strategies to stay active during menopause

It is normal to feel less motivated when exercising during menopause due to multiple factors mentioned above. Despite this, it is highly recommended you stay consistent, which can be done by modifying your exercise routine with simple strategies. Our recommendations are to:

Listen to your body

Energy levels will vary each day, so you must learn to be flexible
On days you have low energy, choose gentler exercises such as walking or yoga
On days you feel stronger, consider resistance-type training

Tip: If you’re tired, a 15-minute walk is better than skipping exercise altogether.

Prioritise low-impact workouts

Participate in low-impact activities such as swimming, pilates, cycling or walking to reduce the strain put on your joints

Try relaxation techniques

Menopause can be a stressful experience, so completing activities that make you feel calm and centred can help this. Examples include yoga, Tai Chi or Pilates

Tip: Try guided meditation apps or YouTube yoga classes for free, accessible sessions.

Find a buddy or group class

Having someone there to motivate you is a great way to stay accountable as exercise is easier with social support

Create a routine that is sustainable

Aim for 150 minutes of moderate-intensity exercise per week (Manson et al., 2013).
Remember, consistency is better than intensity

Tip: If you’re new to or getting back into exercise, start by breaking your sessions into 15-minute bouts twice a day (e.g., two 15-minute walks per day).

Sample weekly plan:

Monday: 30-minute walk (low-impact cardio)

Tuesday: Rest day

Wednesday: 20-minute strength training (resistance bands or bodyweight)

Thursday: Rest day

Friday: Yoga or Pilates (flexibility and relaxation)

Saturday: Swimming or cycling (low-impact endurance)

It is common among many women to lack motivation during menopause. Staying regularly active is a powerful tool used to manage symptoms and enhance well-being. Remember to listen to your body and choose enjoyable and low-impact activities, all while prioritising consistency.

Reach out to our friendly team, and we can support you through your menopause journey by developing a tailored plan that suits your needs and goals while keeping you motivated while exercising during menopause.

References

Daley, A., Stokes-Lampard, H., & MacArthur, C. (2014). Exercise to reduce vasomotor and other menopausal symptoms: a review. Maturitas, 77(2), 93-98. https://doi.org/10.1016/j.maturitas.2013.10.004

Erickson, K. I., Voss, M. W., Prakash, R. S., Basak, C., Szabo, A., Chaddock, L., … & Kramer, A. F. (2011). Exercise training increases size of hippocampus and improves memory. Proceedings of the National Academy of Sciences, 108(7), 3017-3022. https://doi.org/10.1073/pnas.1015950108

Freeman, E. W. (2010). Associations of depression with the transition to menopause. Menopause, 17(4), 823-827. https://doi.org/10.1097/gme.0b013e3181d770a9

Guthrie, J. R., Dennerstein, L., Dudley, E. C., & Burger, H. G. (2004). Weight gain and the menopause: a 5-year prospective study. Climacteric, 7(1), 96-104. https://doi.org/10.1080/13697130410001713735

Howe, T. E., Shea, B., Dawson, L. J., Downie, F., Murray, A., Ross, C., … & Creed, G. (2011). Exercise for preventing and treating osteoporosis in postmenopausal women. The Cochrane Database of Systematic Reviews, 7(CD000333). https://doi.org/10.1002/14651858.CD000333.pub2

Kelley, G. A., & Kelley, K. S. (2017). Exercise and sleep quality in middle-aged and older adults: a systematic review. Journal of Evidence-Based Medicine, 10(1), 26-34. https://doi.org/10.1111/jebm.12218

Kritz-Silverstein, D., Barrett-Connor, E., & Corbeau, C. (2001). Cross-sectional and prospective study of exercise and depressed mood in the elderly: the Rancho Bernardo study. American Journal of Epidemiology, 153(6), 596-603. https://doi.org/10.1093/aje/153.6.596

Lovejoy, J. C. (2009). Weight gain in women at midlife: the influence of menopause. Obesity Management, 5(2), 52-56.

Manson, J. E., et al. (2013). Estrogen therapy and coronary-artery calcification. New England Journal of Medicine, 356(25), 2591-2602. https://doi.org/10.1056/NEJMoa070882

Weber, M. T., Mapstone, M., & Staskiewicz, J. (2014). Memory complaints and memory performance in menopausal women. Menopause, 21(9), 930-941. https://doi.org/10.1097/gme.0000000000000219