Fitness through Menopause

First published in Trinity Spotlight, October 2026:

I’ve been meaning to write about exercise and menopause for some time but keep forgetting. In fact, I forgot the phrase ‘brain fog’ one day, and called it a ‘brain fart’ instead. With that preamble, onwards with this month’s fitness column.

Staying, or getting fit, throughout menopause is important on many levels. Oestrogen levels plummeting can cause numerous side effects, with a lack of sleep often a direct result (whether it’s hot flushes, insomnia, frequent urination and/ or anxiety). Many women of a ‘certain age’ spend a lot of time tired. Counter-intuitively, exercise can help.

Getting your heart rate up for half an hour so you feel puffed but not exhausted is a proven mood and energy boost. Fast walking in a greenspace may really help, plus the impact of walking on the bones can help prevent osteoporosis, which becomes a consideration as we age.

Combine aerobic exercise with some simple strength and you have a good workout. Resistance exercise is where you lift a weight, or work against your own bodyweight, to increase muscle mass. We naturally lose muscle as we age, so this is also important. Plus, the psychological feeling of being strong can help combat feelings of helplessness and hopelessness. Most women I have met are stronger than they realise, and it can feel liberating learn how to lift weights at home or an outdoor circuit.

Whilst an exercise programme won’t get rid of symptoms, it has hugely helped many of my PT clients feel better. When you are more embodied, you can better understand the changes your magnificent body is going through.

Tracking symptoms using an app (e.g. the Balance app) and maybe having a conversation with your GP about various types of HRT (hormone replacement therapy) is a great way to get a handle on things. HRT doesn’t agree with everyone, so I also recommend reading as much as you can from a variety of sources and making your own mind up.

If you’re interested, drop PT Tracy a line for a free phone consultation…