Menopause and Movement: How Fitness Supports Wellbeing at Every Stage
Menopause is a remarkable shift in every woman’s life, but it can also be a confusing and challenging time. Hot flushes, disrupted sleep, and sudden mood changes can make you feel like you’ve landed in someone else’s body overnight. You’re not alone if you wonder whether it’s possible to feel good again. The encouraging news is that the right kind of fitness can help you manage these changes and rediscover your energy, confidence, and sense of self. At Go Girl Physique, we’ve seen firsthand how movement transforms the menopause journey. Let’s explore why movement matters and how you can get started, no matter your age or fitness level.
Why Moving Matters Through Menopause
Regular exercise isn’t just about shedding kilograms or gaining muscle. Especially in your menopause years, movement is about so much more. It can lift low moods, help you sleep better, and keep your bones strong. Hormonal changes during menopause can affect how your body stores fat, your metabolism, and even your risk for certain health issues. Exercise can help counter these changes by reducing inflammation, regulating hormones, and boosting your physical and mental resilience.
Many women in our Timaru community gym for women share how starting to move—sometimes for the first time since school—brings a positive ripple to every area of life. Even gentle routines can improve energy, reduce stress, and help create a sense of control when everything else feels up in the air.
What Is the Best Fitness for Menopause?
The best type of exercise during menopause is the one you’ll actually enjoy and feel confident doing. Consistency is key, so pick activities that fit your lifestyle and make you smile. A mix of activities generally works best for both body and mind. Here’s what works well for most women:
Low-impact strength training : Building and maintaining muscle is essential during menopause as changes in hormones can accelerate muscle loss and bone thinning. Strength training doesn’t mean heavyweights; resistance bands, hydraulic machines (which we love for their joint-friendly movements), and bodyweight exercises are fantastic and adaptable.
Cardio workouts : Activities like brisk walking, cycling, dancing, or circuits help keep your heart healthy and support mental wellbeing. Even 20-30 minutes a few times a week can make a noticeable difference.
Mindful movement : Think yoga, stretching, or anti-gravity classes. These support flexibility, balance, and calm, countering anxiety and hot flashes, while helping you tune in to your body’s cues.
At Go Girl Physique, our Timaru fitness programme weaves these principles together, with sessions tailored for every level—so you’ll always feel welcome and never lost.
How Can You Get Fit During Menopause (and Stay Motivated)?
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Getting fit during menopause isn’t about smashing yourself with grueling workouts. It’s about listening to your body and working with it, not against it. Start with small, realistic goals. Maybe that’s joining a weekly class, walking an extra loop at lunchtime, or trying a short stretching routine in the morning.
Here’s what helps our members stay on track:
Supportive environment : Finding a space where you feel seen and supported is crucial. Many women tell us they finally stuck with exercise because they found a welcoming, women-only community where judgment is left at the door.
Professional guidance : Our team specializes in exercise for menopause, helping you adapt routines for fatigue, joint pain, or injuries. We don’t expect you to know what to do—we’re here to guide you every step.
Celebrate progress : Notice how you feel, not just the numbers on a scale. Our members often celebrate better sleep, improved mood, or the ability to lift groceries with ease. We use tools like the 3D Body Scan to capture these changes and remind you of how far you’ve come.
How Does Exercise Help with Menopause Symptoms?
Exercise addresses many common menopause symptoms from multiple angles. It’s not an instant fix, but over time, the benefits build up:
Hot flushes and night sweats : Regular activity can make these less severe and more manageable.
Sleep troubles : Physical activity (especially earlier in the day) can help your body rest more deeply.
Mood swings and anxiety : Movement releases endorphins (your feel-good hormones), reducing anxiety and boosting low moods.
Weight changes: Exercise helps offset the natural slow-down in metabolism and encourages lean muscle, which burns more calories than fat—even at rest.
Aches and stiff joints : Gentle stretching, hydraulic circuits, and mindful classes can ease discomfort and improve your range of motion.
Our real-life stories at Go Girl Physique are full of women experiencing these “side effects.” For example, Jo, one of our members, started with gentle hydraulic circuit sessions after feeling overwhelmed by joint pain and now says she wakes up energetic (and her hot flushes have faded).
What Exercise is Best for Menopause Belly?
That little extra weight around your midsection can feel impossible to shift during menopause. The truth is, spot reduction (losing fat from just one part of your body) isn’t realistic. But a combination of strength, cardio ,and core training (think Pilates, Bums and Tums classes, and even yoga) helps you lose overall body fat and feel stronger through your middle.
A few extra tips:
Resistance exercises are the most effective for shaping your core and supporting hormonal balance.
Small, regular movements trump one-off hardcore sessions.
Don’t forget nutrition and stress management—they’re key to seeing and feeling results.
Remember, it’s not just about the “menopause belly”—it’s about building a body that carries you confidently into your next chapter
Movement is Your Menopause Superpower
Menopause can be unpredictable, but movement is one thing you do have the power to choose and shape. Whether you’re a fitness newbie or coming back after a break, you’ll find a welcoming space and expert support at Go Girl Physique. Our menopause-focused programmes are designed for all bodies and abilities, with layers of encouragement, education, and kindness.
If you’re feeling unsure where to start or want to chat about which exercise suits you best, come and visit us. Your next chapter can feel energizing, positive, and supported—with the right movement, and the right women by your side.