by louise hurley, MumSafeTM TRAINER OF THE YEAR 2022
Perimenopause, menopause, and the years that follow bring big shifts, physically, emotionally, and mentally. For many women, it can feel like your body is changing in ways you didn’t expect: sleep feels harder to come by, stress levels rise, your joints may feel stiffer, and exercise routines that once worked don’t feel the same.
The truth? You’re not alone, and there are ways to support your health through this transition. With the right approach to movement, strength training, nutrition, and mental wellbeing, you can not only feel better but also build resilience for the years ahead.
Daily Movement
One of the most powerful things you can do during perimenopause and menopause is to keep moving. Regular physical activity helps reduce stiffness, supports your heart, and boosts energy and mood. But that doesn’t mean you need to push yourself through high–intensity workouts every day.
Instead, think consistent, enjoyable movement:
Brisk walking: Even a 10–20 minute walk everyday can lift your mood, ease stress, and support heart health
Flexibility and mobility work: Working on mobility a few times per week can help ease stiffness, improve posture, and support balance.
Your energy levels may fluctuate from day to day. Adjust your activity to match how you feel, rather than pushing through exhaustion. Consistency is more powerful than intensity.
Strength and high impact training: lifting and landing heavy for strong bones and muscles
As estrogen levels drop during menopause, women naturally face a greater risk of bone density loss, joint issues, and muscle decline. This is where strength training, especially lifting heavy weights, and high impact movements become essential.
Lifting weights is not just about building muscle; it’s about protecting your future health:
Stronger bones: Heavy resistance training and high impact movements like jumping, hopping, skipping or running helps maintain and even increase bone density, reducing the risk of osteoporosis. If your pelvic floor isn’t able to cope with high impact movements (you leak when you jump, for example, or you feel a heaviness or pressure through your pelvis) I highly recommend visiting a pelvic health physiotherapist.
Joint stability: Muscle strength supports and protects your joints, lowering the risk of pain and injury.
Metabolic health: More muscle means better energy, blood sugar regulation, and overall vitality.
Confidence: Strength training gives a tangible sense of progress, whether that’s lifting heavier, moving more easily, or simply feeling stronger in your day–to–day life.
Aim for 2–3 resistance training sessions a week, and don’t shy away from challenging yourself with heavier weights (safely, with good technique. Technique always comes before increasing load). This is one of the most powerful investments you can make in your long–term health.
Nutrition: fuel for energy, strength and balance
Your body’s nutritional needs shift during perimenopause and menopause. Hormonal changes can affect appetite, digestion, and how your body uses energy. Rather than restrictive diets, focus on balanced, nourishing choices that keep you energised.
Some key areas to prioritise:
Protein: Crucial for maintaining and building muscle. Include lean meats, fish, eggs, beans, lentils, or plant–based proteins with every meal.
Calcium and Vitamin D: Vital for bone health. Leafy greens, dairy (or fortified alternatives), and safe sun exposure are your allies here.
Healthy fats: Omega–3s from fish, nuts, and seeds support brain health and reduce inflammation.
Fibre: Wholegrains, fruits, and vegetables aid digestion and support heart health.
Hydration: Staying hydrated is important for energy, concentration, and managing symptoms like hot flushes.
Focus on adding nourishing foods rather than cutting things out. Small, steady changes often have the biggest impact.
Mental health: managing stress and prioritising sleep
Hormonal changes can make stress feel harder to handle and sleep more disrupted. Many women find themselves lying awake at night, waking frequently, or feeling wired but tired.
Stress and poor sleep can have a knock–on effect on mood, concentration, and energy. That’s why protecting your mental health is just as important as looking after your body.
Some helpful practices include:
Mindful movement: Yoga, stretching, or gentle walks can calm the nervous system.
Breathing or meditation: Even 5 minutes of slow breathing can help lower stress.
Sleep hygiene: Keep a consistent bedtime, avoid screens before bed, and create a cool, dark sleep environment.
Boundaries: Saying “no” to things that drain you is a form of self–care.
Community: Talking openly with other women going through the same transition can be reassuring, you’re not alone.
If stress, anxiety, or poor sleep are impacting your daily life, seek support from your GP or a women’s health specialist. Sometimes additional help, whether through lifestyle support, therapy, or medication, can make all the difference.
Talking to your GP or healthcare provider
Every woman’s menopause journey is different, and there is no one–size–fits–all. It’s worth speaking with your GP or healthcare provider about symptoms you’re experiencing. Options like hormone replacement therapy (HRT), medication, or other supportive treatments can be a safe and effective way to manage symptoms and improve your quality of life.
Don’t wait until symptoms feel overwhelming. Reaching out early can help you feel more in control and supported.
Thriving Beyond Menopause
Perimenopause and menopause aren’t an end, they’re a new chapter. By embracing movement, prioritising strength training, nourishing your body, and caring for your mental wellbeing, you can step into this stage of life with strength and confidence.
Remember: you don’t need to do everything at once. Small, consistent steps create lasting change. And you deserve to feel energised, resilient, and at ease in your body, not just now, but for decades to come.
Louise Hurley, owner of Strong Mums and the Body Resilient Mum podcast is on a mission to help mums to return to exercise safely and realise that they are so much more than what their post–baby body looks like, at any stage of motherhood. Find out more at www.strongmums.com