Exercise and Movement
As is well summarised by Anekwe and others (2025), the various ways in which physical activity, menopause and health outcomes come together or intersect – suggest that exercise and movement may help lessen or mitigate the effects of oestrogen loss during perimenopause and menopause.
Studies have confirmed physical activity has:
- cardiovascular and metabolic benefits
- body composition benefits (drop in body fat, increase in lean muscle mass, decrease in abdominal fat)
- benefits for menopause symptoms, particularly hot flushes and night sweats.
It has been been shown that physical activity improves bone density in menopausal women.
Overall, physical activity has been shown to improve quality of life before and after women’s final menstrual period.
However, the extent to which physical activity impacts and improves symptoms, cardiovascular health and body composition depends on the type and intensity of the activity.
Aerobic exercise – which increases heart rate and the body’s use of oxygen – commonly includes brisk walking, jogging, running, swimming and cycling. It is widely accepted that aerobic exercise reduces body fat (which leads to improvements in cardiovascular health), decreases blood pressure and helps ease menopause symptoms.
Resistance – also known as strength training – includes body weight, free weight and resistance band training, alongside yoga and tai chi. Research has confirmed that resistance training increases lean muscle mass, bone mineral density and reduces sarcopenia (long-term health).
The International Menopause Society recommends at least 150 mins of moderate intensity aerobic activity, as well as 2 days of strength or resistance training per week.
Women should progressively (over time) increase their levels of exercise, especially strength and resistance training as this maintains and builds muscle, and is another powerful action women can take during perimenopause and menopause to protect their bone, heart and brain health.
Activity and movement will also help ease joint pain which many women experience during perimenopause and menopause.
Avoiding sitting all day or being inactive is also very important in maintaining and building muscle and supporting weight management.
My Menopause SA
Evidence-based menopause information for South African women.
Page last reviewed: 1 March 2026
Next review due: 1 March 2027