Exercise can be one of the most powerful tools for managing both the physical and emotional changes that come with menopause. From weight gain and disrupted sleep to decreased muscle mass and bone density, the effects of menopause can feel overwhelming.

However, the right kind of movement can help reduce symptoms, build strength, and restore a sense of control and confidence.

"During menopause, it's important to focus on exercises that support overall health and address common concerns," says Niki Wibrow, menopause fitness and health coach. "This includes strength training to help maintain muscle mass and support bone density, as well as cardiovascular exercise -- think brisk walking, cycling, or swimming -- to lift your mood, manage weight, and reduce the risk of chronic conditions like heart disease, high blood pressure, and type 2 diabetes."

Flexibility matters, too. "Incorporate stretching or yoga to improve balance, ease stiffness, and keep joints moving well as hormones fluctuate," adds Niki.

"As we age, we naturally lose muscle mass, which can lead to weaker bones, a slower metabolism, and a higher risk of injury," says Niki. "Strength training with light to medium weights helps combat these changes -- keeping you strong, energized, and confident."

In this routine, Niki demonstrates seven simple, yet effective, full-body strength exercises designed to support your body through menopause. These exercises not only help manage symptoms like hot flashes and mood swings but also promote overall well-being and vitality.

"Just three to four sessions a week is a fantastic place to start," Niki adds. "It's a smart way to future-proof your body" -- think of it as your physical pension pot. The more you invest now, the more benefits you'll reap later.

Always begin with a gentle warm-up to prepare your muscles and joints, boost circulation, and help prevent injury. Light marching on the spot, arm swings, or a brisk walk around the block work perfectly.

"It's not about going harder -- it's about going smarter," says Niki. "Your hormones have changed, and your workouts should too. Swap the old hustle for a new kind of strength."

"When you're feeling low-energy, even small pockets of movement can make a big difference. They boost blood flow, release feel-good endorphins, and help reset your mind without overwhelming your body. Think of it as a quick recharge, not a full workout -- every bit counts."

Niki recommends starting with three sets of 10 reps, focusing on form over speed. "It's all about quality over quantity," she explains. "Good technique ensures you get more from each movement while reducing the risk of injury."

Why: "Targeting the inner thighs is especially important as we age because these muscles play a key role in stability, balance, and overall leg strength," says Niki. This move strengthens the hips and thighs.

Why: "As we age, our arms naturally lose muscle tone and skin elasticity due to a drop in collagen and muscle mass," says Niki. "This can lead to a softer, less defined appearance -- but this move helps strengthen and sculpt the arms and shoulders."

Why: "Movement isn't just about fitness -- it's about feeling good," says Niki. "This exercise is designed to keep you mobile, ease joint stiffness, and build strength."

Why: "Menopause shifts everything -- including your core, but with the right movements, you can rebuild strength, stability, and confidence from the inside out," explains Niki.

Why: "The reverse plank twist strengthens the back, tones the arms, and targets the glutes and core," says Niki.

Why: "This gentle move improves flexibility and strengthens the back" explains Niki. It also helps stretch the abdominals while opening the chest and shoulders.

Why: "Menopause can lead to bloating and stubborn belly fat. Core moves like this help tighten, tone, and boost body confidence," says Niki.

Take a few minutes to cool down with some light stretching -- gentle forward folds, cat-cow stretches, and a seated twist are perfect for releasing any tension.

Remember, this phase of life isn't about slowing down -- it's about shifting.

"Menopause is like signing up for a subscription box you didn't even ask for," says Niki. "But by tuning into your body and moving with intention, you can feel strong, balanced, and empowered through menopause and beyond."

No matter where you are in your menopause journey, movement is one of the most powerful tools to help you feel more like yourself again.