The best types of exercise for fat loss during perimenopause and menopause

Perimenopause and menopause can bring physical and emotional changes. In particular, for many women, fat gain becomes a major concern, especially when it starts knocking self-esteem and confidence.

Movement and exercise play a big role, alongside dietary changes, in supporting long-term fat loss during perimenopause, menopause and beyond. But despite common misconceptions, it’s not all about spending endless hours on the treadmill. The balance and types of exercise you do are important - especially during the menopause transition - as each plays a slightly different role.

In this blog, we’ll explore how different types of exercise support fat loss and wellbeing during the menopause transition, and share recovery tips to help make exercise a consistent habit in your lifestyle.

Resistance and strength training

As you age, you naturally lose muscle. This muscle loss is further accelerated by the decline of the hormone oestrogen during the menopause transition. Muscle loss causes a reduction in metabolism (i.e. the number of calories burnt each day). Therefore, muscle loss can make fat gain easier.

Resistance and strength training helps to rebuild and maintain muscle. In turn, this helps to improve your metabolism, making it easier to be in a calorie deficit for fat loss, as well as making weight maintenance easier. 

You could practise strength training in the gym, in a group class, with a PT, or in the comfort of your own home. Some key movements to potentially include during sessions could be:

• Lift: Deadlifts, weighted squats

• Carry: Farmer’s walks (i.e. carrying weights or bags)

• Press: Overhead shoulder presses

• Pull: Rope pulls or push-pull movements

It’s important that your exercise routine balances the muscles worked. You don’t want to train only one side of your body - this could cause muscular and health issues down the line!

It’s also not about doing dozens of exercises or spending hours doing strength training. Quality technique of a few exercises even in a short amount of time can be far more effective than poor technique of many exercises. 

Aim for 2-3 resistance and strength training sessions per week, allowing recovery between workouts.

Cardiovascular exercise

Cardiovascular exercise (i.e. cardio) can help increase the number of calories you burn each day, helping you to be in a calorie deficit for fat loss. Additionally, cardio keeps your heart and lungs strong, and when combined with strength training, it helps protect against cardiovascular disease.

The NHS recommends at least 150 minutes of moderate intensity activity per week, which includes brisk walking, bike riding, dancing, water aerobics or hiking. Alternatively, you could do 75 minutes of vigorous intensity activity per week, such as running, swimming, bike riding on hills, or sports like football and hockey. 

Aim to be consistent with your cardio, such as taking part daily (even if it’s just for 15 minutes). Keep your cardio of choice varied to keep it fun - you don’t have to do the same thing every day!

Restorative exercises

Restorative exercise focuses on gentle, mindful movement that supports balance, mobility, flexibility, helps increase blood flow and aids recovery after a more intense workout.

Restorative exercise can also help reduce stress, ease tension in the muscle, improve the range of movements in joints, help recovery from injury and importantly it can calm the nervous system, supporting your overall wellbeing. Additionally, stretching can help with reducing stiffness and improve flexibility.

Examples of restorative exercises include yoga, pilates and Tai Chi.

Top tip for stretches

If you want to stretch any part of your body, only stretch to your comfortable limit. Do NOT push through pain. Hold your stretch for up to 30 seconds, release and repeat the stretch, going a little further each time. You can do this up to 5 times on the same stretch. Over time, you will find that you will be able to go further with your stretch overall. This can be done daily or twice a day. 

Recovery and rest

Recovery time should be factored into every exercise routine, especially because recovery takes longer as you age.

Support your recovery from exercise by:

• Prioritising sleep: Poor sleep can worsen hot flushes, mood and recovery time. Practise good sleep hygiene habits, such as having regular bed and wake times, using natural light exposure in the mornings and evenings, and reducing screentime and alcohol consumption before bed

• Scheduling in rest days: You don’t have to exercise every day - make sure you have 1-2 days each week to rest, and on these days take part in some light movement like gentle walking. 

• Nourishing and rehydrating: Keep hydrated and eat balanced meals, including carbohydrates and proteins.

Other benefits of exercise during the menopause transition

So far we’ve mentioned the fat loss and cardiovascular benefits of exercise at menopause. However, regular exercise can also support bone health and cognitive function.

Brain and neurological wellbeing

During menopause, oestrogen and progesterone levels drop. These hormones can act as natural mood stabilisers and neuroprotectors. As a result, reductions in these hormones can contribute to:

• Mood swings and depression

• Worsening ADHD symptoms

• Sleep disruption

• Higher stress levels

Regular movement and exercise can support brain and mental wellbeing by: 

• Boosting mood through increased endorphin hormones

• Promoting neuroplasticity (i.e. the formation of new brain connections)

• Reducing stress levels

Bone health

As oestrogen declines during the menopause transition, the risk of osteopenia and osteoporosis can increase. Exercise can play an important role in preventing the development of both these conditions.

Weight bearing exercise can help with increasing bone mineral density. This type of exercise involves your entire body weight putting pressure on your bones - therefore, most weight bearing exercise involves standing in some form. This includes:

• Walking

• Jogging

• Running

• Jumping

• Stomping

• Team sports (which is also great for socialisation!)

• Racket sports (like tennis or badminton)

Getting started with exercise

Reading all this information around exercise for fat loss and general wellbeing at menopause might feel really overwhelming, especially if you haven’t exercised in a very long time, or your energy or confidence have taken a dip.

The key to starting, is to start small, stay consistent and choose activities you enjoy. You don’t need a perfect routine, just a plan that fits your lifestyle and feels achievable. 

Start by asking yourself: what feels realistic for me right now? Even 10-15 minutes of walking, 2-3 times a week is a great way to start. Gradually increase the duration and speed of your walks as your confidence grows.

Slowly over time, you can start to add all three pillars into your routine - cardio, strength and restorative exercise. Try different activities out - you don’t have to continue the first one you try if you don’t enjoy it.

Conclusion

Exercise at menopause can massively support fat loss, as well as your heart, bone and cognitive health. By combining strength training, cardiovascular activity, and restorative movement, you create a balanced routine that supports your menopausal body. And, if you’re just starting out, remember to start small, focus on consistency and choose activities you genuinely enjoy. 

Disclaimer: The information provided in this blog is for general educational purposes only. Before starting any new exercise plan, it's important to ensure that it’s safe for you. If you have any medical conditions, injuries or concerns, please consult your doctor or qualified health professional before starting. Remember to listen to your body and stop any activity that causes pain or discomfort immediately and seek support.

This blog was written by Kamaljit Saggu, founder of Prosperity Rehab and Prosperity Health Hub. Kamaljit works with individuals managing a variety of health conditions, including MS, fibromyalgia, asthma, dementia, arthritis, heart conditions, and mobility challenges. She also supports clients recovering from surgery or struggling with mental health concerns like anxiety and depression. Find out more about Kamaljit here: https://www.prosperityrehab.com/my-story

About Prosperity Health Hub

Prosperity Health Hub provides customised and reliable health support right in your home. We've combined years of scientific research and practical experience into comprehensive courses that will help transform your fitness goals into reality, cultivate a powerfully deep and meaningful relationship with your body, and even support significant improvements to your overall health and wellness. Find freedom from limitations, pain, and uncertainty and step into a life of movement, confidence, and well-being with a rehabilitation and fitness programme designed to help you thrive. Find out more here: https://www.prosperityrehab.com/healthhub

About Lutrition

Lutrition is founded by Registered Nutritionist Lucy Jones, who provides 1-1 support for those going through perimenopause and menopause who want to lose their stubborn unwanted fat for good, so they can fit comfortably and confidently into their clothes. Consultations are available virtually and in person across Brackley, Towcester, Northampton, Milton Keynes, Bicester and Banbury.