During perimenopause and menopause, the body changes. Hormones change, the signals we receive change, and the way we react to stress, food, sleep, and movement changes. It is a phase of profound physiological transformation.
And it is precisely during this transition that physical activity, combined with nutrition, becomes one of the most effective, safe, and scientifically validated tools for feeling better today and protecting health tomorrow.

Movement and menopause: what science really says

In recent years, research has become very clear on one point: women who remain active during the menopausal transition report a better quality of life than those who are sedentary.
Regular physical activity, even at moderate intensity, is associated with a significant reduction in many typical perimenopausal symptoms: persistent fatigue, irritability, headaches, difficulty concentrating, and sleep disturbances.
Many physically active women also report better emotional balance and fewer psychosomatic symptoms.

A particularly interesting finding concerns mood: physical exercise, especially aerobic exercise, has been shown to be effective in reducing depressive symptoms, in some cases with results comparable to other non-pharmacological interventions.
This is not surprising: fluctuations in estrogen directly influence neurotransmitters involved in mood regulation. Movement therefore, becomes a true ally of mental well-being.

Metabolism and body composition: the key role of movement

One of the most common concerns during menopause relates to body changes: weight gain, accumulation of abdominal fat, loss of tone, and strength.
These changes do not occur by chance. The decline in estrogen alters metabolism, fat distribution, and the ability to maintain muscle mass.
Research indicates that body fat percentage is one of the primary factors associated with the severity of menopausal symptoms.

Here, physical activity plays a fundamental role, especially when it also includes periods of moderate-to-high intensity.
Vigorous resistance exercise with weights is one of the few truly effective tools to counteract the loss of muscle mass (sarcopenia), which can begin as early as perimenopause.
Training during this phase does not mean “losing weight at all costs.” It means protecting metabolism and maintaining strength, functionality, and autonomy over time.

Heart and bones: protection that starts today

With menopause, certain long-term risks increase, particularly cardiovascular and bone-related risks. Here too, movement makes a difference.
Regular exercise programs are associated with improvements in important parameters such as blood pressure, waist-to-hip ratio, and lipid profile. At the same time, physical activity—especially resistance and load-bearing exercise (weights)—helps maintain and improve bone mineral density, reducing the risk of osteoporosis and fractures.
This is not a detail: it is one of the pillars of prevention recommended in integrated clinical pathways dedicated to menopause.

The brain in menopause: movement as a form of neuroprotection

There is an aspect that is still discussed too little: brain health.
The menopausal transition is also a delicate phase from a cognitive perspective.
Hormonal changes can affect memory, attention, concentration, and processing speed.
Physical activity emerges as one of the most promising interventions from a neuroprotective standpoint.
Several studies show that higher levels of physical activity in midlife are associated with better cognitive functioning and a reduced risk of cognitive decline in later years.
Moving helps the brain function better, remain more active and responsive, supporting memory, attention, and mental clarity.

Which physical activity is really effective during menopause?

There is no single “perfect” workout that suits everyone. Scientific evidence suggests that the most effective programs are combined, personalized, and sustainable over time.
Aerobic exercise remains a fundamental foundation: brisk walking, running, cycling, swimming, dancing. It helps the heart, mood, and cognitive function.
Strength training is essential to preserve muscle mass and bone health. Two or three sessions per week, with progressive loads, can make a tangible difference.
Mind–body exercises, such as yoga, Pilates, and tai chi, offer important benefits for stress, sleep, balance, and emotional well-being.
Finally, interval training, including HIIT, has proven very effective in improving cardiorespiratory fitness and certain metabolic parameters, with a reduced time investment. It is not suitable for everyone, but it can be a valid option if introduced gradually and consciously.

Physical activity as part of a care pathway, not as a standard prescription

Movement is not an isolated recommendation. It is part of a broader, personalized, and multidisciplinary health pathway.
Every woman has a different history, different symptoms, different goals, and different limits. For this reason, physical activity must be adapted, monitored, and integrated with nutrition, sleep, stress management, and any therapies.
Moving during menopause does not mean doing more. It means doing better, in the right way and for the right reasons.

Conclusion

Physical activity during menopause is not only about “feeling fit.” It helps reduce symptoms, protect bones, heart, and brain, and build solid health for the years to come.
It is one of the most powerful levers of active prevention available to women. And it is a lever that works.

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