The best ways to exercise in menopause, according to a personal trainer

From the moves that keep you flexible, strong and happy, to the importance of rest and relaxation, personal trainer Fiona Kavanagh shares her advice on exercising in menopause, in the third of our ‘meno wellness’ expert series.

Movement is essential for your physical and mental health, whatever your age – but during the menopause you need it more than ever. Adapting your exercise plan, or even starting something brand new (it’s never too late to try new things), can help ease menopausal symptoms, boost your mood and future-proof yourself against health conditions later in life. You can regain control of your own body, says personal trainer and Pilates instructor Fiona Kavanagh (aka @thelondonfitnesscoach on Instagram).

“Exercising through both the perimenopausal and menopausal phases is incredibly important, not just for the physical changes happening within the body, but for the mental health changes too,” she says, adding that establishing new fitness habits now will ensure a healthier era post-menopause.

And if the voice in your head is saying that exercise isn’t for people like you, don’t listen. Fiona says, “If you’ve never so much as run for a bus or picked up a weight until the age of 50, so what?! It’s never too late to become the person you can be.” 

What are the best ways to exercise in perimenopause and menopause?

Any movement is good, but some exercises are particularly beneficial for menopause. Walking – simple, easy and free – is one of the best activities around as it’s low-impact, tones and strengthens your lower body, and boosts your cardiovascular health. Swimming is another great full body workout – the water supports your joints while providing enough resistance to raise your heartrate, and if you’re keen to try cold water swimming, a University College London study found it can ease some menopausal symptoms.

In addition to that, here’s what Fiona recommends you prioritise:

Strength training: Because oestrogen declines during menopause, we’re more prone to osteoporosis, so exercise that strengthens and protects bone and muscle is essential, she says. “I would highly encourage strength training two to three times a week. This doesn’t have to be anything excessive like CrossFit or taking up powerlifting, but some light strength training in your routine will really make a difference.

“And on entering the postmenopausal phase, as muscle mass naturally starts to decline, you need to increase your strength training – that kettlebell needs you now more than ever!”

Functional fitness:

“Incorporating movement that helps build stability, balance and mobility is key during this stage as it helps support join health and combat brain fog,” she says. Examples include exercises such as lunges, squats, bear crawls, glute bridges, kettlebell swings and single-leg hops – either using weights or your own bodyweight.

Once you’ve got to grips with each exercise, Fiona recommends combining more than one into compound moves, such as a weighted squat into an overhead press. “Compound moves are empowering – the more you do them, the more confident you’ll be.”

Fiona recommends practices such as yoga and meditation to help manage stress and general wellbeing. Pilates is another popular exercise for midlife women as it helps tone and strengthen muscle, improve balance and flexibility, and enhance the mind-body connection.

Resting is just as important as the activity you do, says Fiona. “One of the most common symptoms of perimenopause is fatigue, so it’s really important to make sure that you’re getting enough quality sleep by unwinding before bed and reducing screen time so you’re in a relaxed state of mind. Also, scheduling adequate rest time between your workouts is incredibly important to avoid picking up any injuries or additional stress,” she adds.

Is cardio still a good idea in menopause?

Some recommend dialling down the high-intensity training – whether that’s a daily spin or HIIT class – because these types of exercises increase cortisol (stress hormone) levels in the body, at a time when you want to reduce stress. However, Fiona says that some light cardio, twice a week, is essential for our cardiovascular health, which is also at risk when oestrogen falls: “Did you know that heart disease and strokes are more common after the menopause? So, leaving out any kind of cardio is crazy, right? Again, this doesn’t have to be anything overly exerting like sprinting or HYROX, but some brisk walking, cycling or gentle jogging can work wonders.

“I’d recommend LISS (low intensity steady state) training. We want to raise the heartrate to support cardiovascular health, but I’d avoid anything of a high intensity nature like excessive burpees, tuck jumps or maximum effort sprints.” Fiona says that light cardio, alongside strength training and consistent exercise overall, will also help with weight management and the “dreaded meno-belly”.

5 tips for exercising when menopausal

When your joints ache, you’re sleep-deprived and prone to hot flushes, sometimes the last thing you want to do is jump about in your activewear. But, even if your menopause symptoms are making you feel a bit rubbish, doing a workout will always make you feel better. Here’s how to approach it, according to Fiona…

Wear clothes that are comfortable: “Is the fabric you’re wearing light and airy making you feel cool, or do you feel restricted, hot and clammy? Are you wearing the correct size? Choose something that makes you feel good and move the best you can.”

Stay close to a window: “This sounds obvious, but if you’re struggling with the heat and hot flushes in a fitness class, it’s likely to make you quite anxious and stressed. Stay close to a window and make sure the instructor has the AC on!” Plus, ensure you’re well hydrated before, during and after your workouts.

Listen to your body: “Always check in with yourself before you start your workout. How are you feeling, and what do you need from this workout? You may have extra energy and want to lift a heavier weight; or you might feel tired, so you’ll need a longer rest period and maybe a lighter weight.”

Set goals that are manageable: “Be honest with yourself – can you sustainably manage, say, five workouts a week? If you can, that’s fantastic, but don’t be afraid to build-up gradually. Doing something is always better than doing nothing.”

Stay positive and enjoy it: If you commit to something you enjoy, rather than following others purely because you think you should, it’s more likely to become a habit that sticks. Fiona says, “The menopausal journey is so incredibly personal, I really encourage women to not compare themselves to others. While this may be a time of anxiety and uncertainty, try and change that narrative. Instead of feeling anxious and isolated, start feeling excited and ready to take on the new version of you!”

About Fiona Kavanagh

Fiona Kavanagh is a personal trainer and highly sought-after Pilates instructor. Fiona is qualified in mat and reformer pilates, STOTT pilates, and pre/post-natal pilates. She originally trained to become a personal trainer after the tragic loss of her father to cancer, which led to a lifestyle change for her and she has never looked back. Fiona also runs Barre classes that are always at full capacity and runs a waitlist for people wanting to join. Fiona has trained numerous high-profile clients, including Christine Lampard, Jordan Dunn and Jacinta Spencer. For more details about Fiona, her London-based classes and European wellness retreats, visit www.londonfitnesscoach.com.

How do you stay fit and active in menopause? Have you achieved surprising results with strength training, pilates, walking or another activity? Share your experiences or ask other women for their tips on our socials using hashtag #MenoWithRoyce.

Want more? Discover a nutritionist’s tips on diet and supplements during menopause; a doctor’s advice on symptoms, HRT and how to talk to your GP; and find out more about what we’re focused on this summer with The Unapologetic Menopause.