Exercise myths during menopause

Menopause and Osteoporosis
February 8, 2021
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February 11, 2021
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Exercise myths during menopause

Are you finding a reason to avoid exercise during the menopause years?

If so, it’s really not uncommon.

‘Life’ gets busy doesn’t it? You may have children at home / leaving home, ageing parents to care for, relationship concerns, finances, work performance concerns due to symptoms … there is so much happening mid-life that when you get a few minutes you simply crash, exhausted. Exercise is the last thing you want to do.

And that’s OK. But you don’t like the way your body shape is changing and you KNOW you should be doing something about it.

The good, or better, news is that you don’t need sign up for expensive gyms to feel good about your body and yourself. You can easily and effectively ‘sweat it out’ at home. Not only will you lose fat when you exercise, but you will also reduce the risk of developing cardiovascular disease, diabetes and cancer, live a fabulous vibrant life BEYOND menopause. Especially when adopting the best nutrition for the menopause years.

Sadly, despite the numerous health benefits of exercising, research shows that only a small number of people make it a regular habit.

However, many people have different reasons not to exercise. Here are some of the most common excuses, maybe you have used one or more of them? Let’s have a look ….

8 menopause exercise myths

1.  I don’t have time!

Every one of us, regardless of age, gender, nationality and status in life is given the same amount of time during a day. How you CHOOSE to spend your time however depends upon you. Consider if you prioritise everyone and everything else before you do yourself?

Exercise doesn’t have to be 2 hours a day sweating it out in the gym, then a shower, grab something to eat on the run and rush off to work/childcare/supermarket etc.  There are workout programmes that are designed for busy individuals, such as the HIIT (high-intensity interval training). This form of exercise can be done just three times a week for 15-20 minutes per session, at home if needs be! Many studies show it to be extremely effective at weight loss and (currently) research recommend it for the best results during menopause. Not just for maintaining weight and muscle mass, but also for building strong bones to avoid osteoporosis.

YourNewLifePlan encourages you to ‘train’ for just 18 minutes 3 times/week, with a few minutes before and after to warm up and cool down.

2.  My back hurts

Most probably, the reason why your back aches is because you lack exercise! You have to start building the strength in your back and core. This will improve your balance and coordination, lower your risk of osteoporosis and ultimately relieve your back pain. If you have any aches and pains then certain foods and lifestyle can definitely help.

3.  I’m too overweight to do it!

Eating smaller portions of food is not enough to lose weight. There are low-impact exercises such as weight training and yoga that will not put so much strain in your body while you shed some pounds. If you’re overweight, chances are you have weak muscles. By exercising, you are strengthening your muscles so they burn fat even when you’re asleep!

Simply set your own exercise goals, do what you can. The message is to ‘move more’.  Walk outside for 25 minutes 3 times/week, walk upstairs, better still ‘run’ upstairs! A little more each time is all you are looking for. Progress, not perfection.

4.  I’m too tired to workout.

When you are too exhausted, you really won’t feel the urge to exercise. So instead of doing it after a tiring activity, why not exercise in the morning, when your mind is still fresh? It is also possible that the reason why you lack energy is because you don’t exercise. I know, that seems so contradictory. It’s really not unusual to feel tired when commencing exercise, and bursting full of energy when completed. It’s amazing the difference to our mental health. Physical activities stimulate the production of endorphins in our brain (the feel-good chemicals) which do not just make you feel energetic but also lower your stress levels.

5.  It’s boring!

If you eat the same food every day, the taste gets worse and bland every time you eat it. Just like in exercising. So what’s the best way to break the boredom? From time to time do something different. Maybe swimming or cycling, or shake your booty, throw your arms around to some loud music … whatever you do your body will love you for the variation.

6.  I don’t like to sweat.

No one wants to get sticky and sweaty. But no one wants to get fat and lazy either! When you sweat, you don’t just flush excess water from your body, you also eliminate toxins and fats that are destroying your health. Enjoy the sweat!

7.  I’m too old for this!

With exercise, there is no age requirement or restriction. In fact, the older you are, the more you will benefit from exercising. To reduce your risk of dementia, memory loss, Alzheimer’s disease and other mental disorders, make exercise part of your lifestyle.

8.   I hate doing it alone.

Well, you don’t have to. Find an exercise buddy! Study shows that people who exercised with others shed more pounds than those who sweated solo.

So absolutely no excuses guys! Don’t expend negative energy looking for reasons NOT to exercise, spend just 10 minutes a day, and see your energy levels soar!


A full hysterectomy in her 30s led nutritional therapist and health coach Clare on an amazing adventure exploring the many opportunities available to manage her enforced menopause and create long-term health.

Clare prefers the natural approach, and qualifying in nutritional therapy gave her the confidence to come off HRT, take back control of her life and health, and look forward to living the best half of her life free of prescription drugs. Understanding the importance of creating harmony of health of both body and mind through menopause and beyond, she’s now on a mission to inspire, educate and empower other women, too.

Click HERE to find out more about how Clare shares her years of exploring, experience and knowledge through 1:1 consultations and online programmes, and where you can request a FREE 30 minute consultation with Clare to discuss any personal menopause symptoms/health concerns you may have.




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