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Movement and the big M


The hormone-fuelled life event called Menopause deserves a capital M, and that’s because it matters; it matters to approximately 5.1 million women in the UK every year (source: ONS Population Estimates.)

However, Menopause is misunderstood and often belittled as something affecting old ladies, rather than the natural process that it is, a process that significantly impacts health and well-being and the day-to-day life of millions of women in their mid-life every year. The average age in the UK is just 51!

Menopause is not something that flashes by (no pun intended). The length and severity of Menopause symptoms last an average of four years, with many women experiencing Menopause misery for up to 15 years! and this isn’t considering perimenopause and those poor souls in their 30s in early Menopause.

So, what is Menopause misery? And what role does physical activity have in improving the health and well-being of the 1.5 million women living with symptoms of the big M. (source: NICE, Menopause: diagnosis and management)

I’m hot, I’m anxious, I’m tired, I’m just not in the mood. These are all real

symptoms of the big M, a hormonal shift that affects every bodily system and leaves women feeling out of control and out of whack! If you’ve ever gone outside on a frosty morning and watched yourself physically steam, know you are not alone.

However, Menopause isn’t all doom and gloom; think instead of it as a caterpillar metamorphosising into a butterfly; this is a time of empowerment, freedom, and an opportunity for women to redefine their health and well-being goals. It’s a time for #MeTime.

Take hold of the big M with movement!

Yes, of course, we would advocate this, and you’ve probably heard this before, but by being more active, you take back control of your health and well-being. Fitness is your therapy, a treatment plan that will help you manage menopausal symptoms and improve your long-term health, not only helping you banish those pesky power surges but protecting you from many chronic conditions.

So, whether you are a swimmer, a runner, or you love a bit of Strictly salsa, know that any exercise, no matter how gentle or infrequent, can help you through this phase of life and make you feel better than ever. You can power through the power surge!

Here are our top 5 reasons why moving more will improve your health and well-being and help you to give the big M the heave-ho:

Benefits of exercise for Menopause symptoms:

Boost your mood

By being active, you release endorphins that boost your self-esteem, improve your confidence, and reduce tension and stress. Regular exercise gives you enormous well-being, making you feel more positive and energetic.

Weight management

As we age muscle loss can cause a range of health problems; exercise helps you to maintain a healthy weight and combat the loss of muscle mass. As you gain strength, your body burns calories more efficiently, making it easier to control any weight gained due to hormonal changes.

Strengthen bones

In Menopause, your estrogen levels and other hormones drop sharply, affecting your body’s ability to maintain bone density, which over time can lead to bone loss and a greater risk of breaking bones. By taking part in regular exercise, not only can you keep your bones strong, but you can also improve your balance.

Sleep better

Getting a good night’s sleep isn’t always easy for menopausal women but exercising makes you feel more restful due to the energy expelled; it also reduces your stress and anxiety, a common cause of sleeplessness. Exercise can also help to reset the body’s circadian rhythm, regulating your internal clock and promoting a healthy-sleep wake cycle.

Reduce the risk of chronic conditions

At the onset of Menopause, estrogen level dip, which can increase cholesterol levels putting women at risk of cardiac health issues. Exercising during Menopause can help you to lose or maintain a healthy weight, preventing diabetes and many other long-term health conditions.

Every woman experiences Menopause differently; for some, menopause symptoms are mild. For others, it can be an explosion of emotions and physical symptoms. There are many components of fitness but together we can discover the best exercises to help you to maintain a healthy weight, relieve stress and improve your quality of life.

Best 3 exercises for Menopause: 


Of course, we will say Cardio; it’s all about moving more. In Menopause, you no longer have the same estrogen levels to protect your heart, significantly increasing your risk of heart disease. However, when you participate in heart-pumping exercises like running, swimming and even dancing, that risk decreases while also boosting your mood and helping you sleep better. If you’re not a gym fan, go on a walk with friends; by increasing the pace and swinging your arms, you can also get that heart pumping.

Weight and high-impact exercises

You naturally lose muscle mass and bone density as you age, but when you lift weights and enjoy high-impact exercises, you build that muscle right back. Weight training and high-impact activities such as tennis and aerobics are also great for supporting the joints, boosting flexibility, and preventing musculoskeletal issues in later life.

Yoga and Meditation

Nothing says #Metime more than Yoga and Meditation; relaxing and focusing on one’s breathing lowers blood pressure, which can rise during Menopause. Yoga and meditation can also reduce stress, tension and improve sleep quality.

We will leave you now with a new big M, motivation! 

Motivation can be zapped in menopause, the energy slump is real, you don’t feel great, you don’t look your best, but you can feel and look better.

Make the decision today to make a change to improve your health and well-being. Menopause can be a new beginning, an opportunity to try something new. Give yourself a new focus; give yourself #MeTime with our 1 day FREE pass: Click to claim

For support during Menopause visit:

Menopause Support


The Menopause Charity

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