Exercise and Menopause: Strengthening Your Future

A Guest Blog by Sherina Fernandes - "As a female GP, and woman in my 40s I have spent the last few years updating what was outdated knowledge about the menopause and HRT. I have given webinars and delivered personal and group consultations to help and educate many women."

With World Menopause Day upon us, discussions often revolve around hormone replacement therapy (HRT) and its benefits. But today, let's focus on another powerful tool: exercise. Physical activity during and after menopause plays a crucial role in maintaining bone health, reducing cardiovascular risk, and even boosting brain function.

What Happens to Our Bodies During Menopause?

As women enter their 40s and beyond, oestrogen levels naturally begin to decline. This is the reason for many of the troublesome symptoms of menopause. There are also long-term effects too. Oestrogen is key in protecting our bones, cardiovascular system, and brain. As oestrogen levels drop, there is a greater risk of osteoporosis, cardiovascular disease and dementia. However, by incorporating regular exercise, (and with a healthy diet), we can help to regain much of the protection that we lose when oestrogen levels drop during menopause.

Bone Health and Resistance Training

Bone mass decreases in both men and women as early as their 30s. Oestrogen helps activate osteoblasts, the cells responsible for building bones. That's why women are more susceptible to osteoporosis post-menopause, the protective effect of oestrogen on our bones is lost and around 1 in 2 women develop osteoporosis post menopause.

This bone loss is not inevitable. Resistance exercise is a powerful tool to maintain bone density and strength. When healthy bones are placed under increased load, they remodel and strengthen. For women, resistance exercise is vital—not only for bone health but also to combat the muscle mass loss that comes with aging.

Resistance training doesn't have to mean heavy sessions in the gym. There are many ways to integrate it into daily life:

• At Home: Bodyweight exercises such as squats, push-ups, and triceps dips. Household objects can even serve as weights. There are many online videos that can demonstrate this.
• Women-Only Gyms and classes: There are women only gyms across Berkshire as well as women-only strength classes for those interested in group workouts.
• Yoga: This mindful practice not only restores balance (essential as we get older) but also strengthens the body through weight-bearing poses.

Cardiovascular Health and Movement

Post-menopause, cardiovascular risk increases fivefold. Oestrogen previously helped regulate cholesterol and fat distribution, so many women notice stubborn weight gain during menopause. The key to reducing this risk is regular movement, alongside proper nutrition, quality sleep, as well as management of stress.

Exercise doesn't have to mean hours in the gym. Find activities you love—whether it's hiking, cycling, swimming, dancing, or even fencing. The goal is to make movement fun and sustainable. It's all about consistency.

Health guidelines recommend 150 minutes of moderate-intensity exercise per week. Wondering what counts as "moderate" exercise? If you can hold a conversation but not sing, you're on track! Even better, try to exercise with friends to stay motivated and add a social aspect to your routine.

Exercise for Brain Health

Did you know that women are twice as likely to develop Alzheimer's as men? The fall in oestrogen contributes largely to this risk. In her insightful TED talk, neuroscientist Lisa Mosconi explains the hormonal link between menopause and brain health and how to protect the brain. Watch her video here.

The good news? Exercise can significantly reduce cognitive decline and help protect the brain. Aerobic and strength training exercises improve memory and cognitive function. A brisk daily walk combined with some simple squats could lower your risk of Alzheimer's by up to 40%.

So, if you're struggling with symptoms like brain fog, memory issues, anxiety, or low mood—remember that even a small amount of movement can help. It's never too late to start finding something you enjoy that will make a significant difference to your health and quality of life.

Dr Sherina Fernandes works as a lifestyle physician and health and wellness coach as well as a being a lead physician at BUPA. She runs NHS group menopause consultations at Woodley surgery. She is also a perimenopausal working mum with an active 6-year-old. Her website address is https://www.renew-lifestyle.com/