What Is the Best Exercise for Menopause?
We all know exercise is vital for health—but what about during menopause? Can it actually help with symptoms like hot flashes, fatigue, weight gain, and brain fog? Absolutely. And we’re here to show you how.
In this blog, you’ll learn:
Can exercise help with menopause?
How does it work?
What type of exercise is best?
🔄 How Menopause Affects Your Health
The drop in estrogen during menopause can lead to:
Increased visceral fat
Decreased glucose tolerance
Higher blood pressure and cholesterol
These changes increase risk for:
Insulin resistance and type 2 diabetes
Heart disease
Osteoporosis
Dementia
Breast cancer
But these aren’t your destiny. There’s so much you can do to protect your health.
🏃♀️ Can Exercise Help with Menopause?
Yes—exercise is one of the most effective natural interventions for menopause.
It can:
Reduce hot flashes and night sweats
Improve blood pressure, cholesterol, and insulin sensitivity
Protect against cardiovascular disease
Improve bone density
Support mental health, mood, and sleep
Balance hormones naturally
⏱️ How Much Should You Exercise?
According to the CDC:
150 minutes of moderate activity/week (like walking, dancing, gardening)
75 minutes of vigorous activity/week (like running, swimming, cycling)
More is better! People who exercise 2–4x the recommended amount have:
26–31% lower risk of death
28–38% lower cardiovascular mortality
✅ Best Types of Exercise for Menopause
❤️ Cardiovascular Exercise
Examples: brisk walking, swimming, cycling, dancing
Benefits:
Lowers risk of heart disease
Reduces blood pressure
Improves hot flashes by enhancing thermoregulation
Improves artery function and cardiovascular fitness
✅ 16 weeks of cardio = better fitness & fewer hot flashes
🏋️♀️ Resistance Training
Examples: squats, lunges, weights, push-ups
Benefits:
Builds and maintains muscle mass
Increases bone density
Reduces severity of hot flashes
Improves metabolism and hormone levels
✅ 3 sessions/week for 15 weeks = 44% reduction in hot flashes
🧘 Mind-Body Exercise
Examples: yoga, Pilates, tai chi
Benefits:
Improves sleep, anxiety, and depression
Boosts bone mineral density
Reduces fatigue
✅ 12 weeks of Pilates = better sleep and reduced anxiety
🦘 Jumping & Impact Movements
Example: 3–5 minutes of jumping per day
Benefits:
Improves bone mineral density in hips and spine
Increases muscle reactivity and performance
✅ 5x/week = +5% BMD in lumbar spine and hip
🧬 How Exercise Balances Hormones
Exercise helps balance key hormones during menopause:
Estrogen: Improves metabolism and receptor sensitivity
Progesterone: Indirectly supported by lowering cortisol
Testosterone: Boosted by strength training
Cortisol: Reduced by exercise and yoga
Insulin: Improved sensitivity and better blood sugar balance
🌟 Your Personalized Exercise Plan
The truth? The best exercise is the one you’ll actually do.
There’s no “one size fits all”—walking, dancing, lifting, Pilates—whatever brings you joy is your best medicine.
Start where you are. Build slowly. Be consistent. Your bones, brain, heart, and hormones will thank you.
👋 Want Guidance on Exercising Through Menopause?
We specialize in helping women navigate hormonal transitions with clarity, strength, and grace. If you’re struggling with menopause symptoms—or just want to optimize your health—we’re here to help.
Rachel Oppitz, ND
