09/07/2025
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 personal trainer Fiona, aka …
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!”
