Move Your Way Through Menopause: The ZAOWOMAN Guide to Strength, Vitality and Longevity

At ZAOWOMAN, we believe menopause is not the beginning of decline. It is the start of a new, empowered chapter. As hormones shift, so do our bodies, and the right movement becomes not just helpful, but essential.

The science is clear. Strength training and smart, varied movement are vital if you want to protect your bones, muscles, brain and metabolism through menopause and beyond.

Here is how, and why, to make them part of your life.

Why Menopause Changes the Movement Equation

During perimenopause and menopause, oestrogen levels fall. This affects far more than your menstrual cycle:

• Muscle mass declines, and menopause accelerates this loss.

• Bones become more fragile, with a significant drop in bone density in the first five to seven years after the menopause transition.

• Metabolism slows, making weight gain around the middle more likely.

• Brain and mood shifts occur, linked to hormonal changes and inflammation.

Muscle is often described as the currency of longevity. It protects against chronic disease, cognitive decline and frailty. The good news is that the right exercise can help you slow, and in some cases reverse, many of these changes.

The ZAOWOMAN Movement Priorities for Menopause

1. Strength Training: Your First Line of Defence

This is the single most important form of exercise for menopause and beyond. Lifting weights, using resistance bands or your own body weight builds lean muscle, stimulates bone growth and improves balance. Movements such as squats, deadlifts, push-ups and overhead presses train your body to stay strong for everyday life.

Benefits:

• Builds lean muscle to support metabolism.

• Stimulates bone growth and reduces osteoporosis risk.

• Improves balance and posture, reducing the risk of falls.

• Enhances joint stability and functional strength.

2. Weight-Bearing Cardio to Protect Bones and Heart

Bone loss during menopause is often silent until a fracture occurs. Weight-bearing cardio, such as brisk walking, hiking, dancing or light jogging, helps bones stay strong while supporting cardiovascular health.

Benefits:

• Maintains bone density alongside strength work.

• Improves heart and lung function.

• Lifts mood and may help ease hot flushes.

3. Mobility and Flexibility for Fluid Movement

As oestrogen declines, connective tissue can become stiffer and recovery from exercise may take longer. Stretching, yoga and Pilates maintain flexibility, improve joint range and make everyday movement feel easier.

Benefits:

• Reduces aches and stiffness.

• Improves body awareness and posture.

• Supports better performance in other workouts.

4. Functional Everyday Movement

You do not need to live in the gym to build strength and fitness. Movement “snacks” throughout the day, such as wall sits while the kettle boils or squats between emails, add up. Carrying shopping bags can double as resistance work.

Benefits:

• Keeps metabolism active throughout the day.

• Prevents long periods of sitting which harm health.

• Embeds fitness into your lifestyle rather than as a separate chore.

5. Brain-Boosting Workouts

Exercise benefits the brain as much as the body. Resistance training and cardio combined boost brain-derived neurotrophic factor (BDNF), which helps neurons grow and adapt. This is important for memory, focus and emotional resilience in midlife.

Benefits:

• Supports mental clarity and focus.

• Lowers risk of dementia.

• Improves mood and reduces anxiety.

6. A Whole-Body Lifestyle Approach

Movement works best when combined with other supportive habits. Balanced nutrition, adequate protein, restorative sleep and stress management all amplify the benefits of regular exercise.

Benefits:

• Greater energy and weight control.

• Better management of symptoms such as mood swings and insomnia.

The ZAOWOMAN Blueprint for Midlife Movement

• Two to three strength sessions a week, using progressive overload.

• Two to three cardio sessions a week, including weight-bearing activities.

• Daily mobility or stretching for at least 10 minutes.

• Hourly movement breaks during the day.

• Protein intake of 1–1.5g per kilogram of body weight daily to support muscle repair and recovery.

The ZAOWOMAN Bottom Line

Menopause is not the time to slow down. It is the time to get stronger than ever. The more you invest in your strength, balance and mobility now, the more independence, vitality and confidence you will carry into the decades ahead. Movement is not just exercise. It is an act of self-respect and a declaration that your next chapter will be lived with power, energy and joy.