Thriving Through Perimenopause and Menopause: How Exercise & Pelvic Health Physiotherapy Can Help
The transition through perimenopause and into post-menopause is a natural part of life—but it can come with some unexpected challenges. From hot flashes to fatigue, mood changes to muscle loss, and pelvic floor symptoms like incontinence or prolapse, it’s a time when many women feel like their bodies are changing faster than they can keep up.
But there’s good news: exercise, when done right, is one of the most powerful tools for managing these changes—and pelvic health physiotherapy plays a critical role in making sure you’re exercising safely, effectively, and with confidence.
Why Exercise Matters in Perimenopause & Menopause
During perimenopause and beyond, hormonal shifts—especially the decline in oestrogen—can impact nearly every system in the body. This can lead to:
- Loss of muscle mass and bone density
- Weight gain, particularly around the abdomen
- Increased risk of osteoporosis, heart disease, and metabolic syndrome
- Pelvic floor dysfunction, including leakage or prolapse
- Mood swings, sleep disturbances, and fatigue
Exercise can directly counter many of these effects. Here’s how:
- Strength training helps build and maintain muscle mass and bone density, reducing the risk of osteoporosis and fractures.
- Cardiovascular exercise improves heart health and mood, helps manage weight, and supports cognitive function.
- Balance and flexibility training (such as Pilates or yoga) can reduce the risk of falls and injuries.
- Pelvic floor exercises (like Kegels) support continence, sexual health, and core stability.
But many women find themselves unsure where to start—or are afraid of doing the wrong thing, especially if they’re experiencing pelvic floor issues.
This Is Where We Come In
At Pelvic Health Physiotherapy, we specialise in pelvic health treatment, and we’re passionate about helping women navigate the perimenopause and menopause transition with strength, knowledge, and confidence.
Here’s how we support you:
🟣 Individualised Assessment
We start with a thorough assessment—not just of your pelvic floor, but your posture, strength, flexibility, breathing patterns, and overall movement. This allows us to understand your unique body and tailor a program that works for you.
🟣 Safe, Targeted Exercise Programming
Whether you’re new to exercise or already active, we’ll guide you with a personalised plan that supports your goals—whether that’s running, lifting, or just staying active and pain-free.
We also integrate pelvic floor-friendly modifications for those with prolapse, incontinence, or other symptoms, ensuring you can move safely and effectively without making things worse.
🟣 Symptom Management & Education
We’ll help you understand what’s normal, what’s common (but not normal), and what can be improved. Many symptoms people experience in perimenopause and menopause—like urgency, leaking, or pelvic heaviness—can be significantly reduced or resolved with the right approach.
We’ll also support you with lifestyle strategies, including breathing techniques, posture tips, and ways to support better sleep, energy, and mental well-being.
🟣 Ongoing Support
Menopause isn’t a single moment—it’s a journey. We’re here for the long term to adapt your plan as your needs evolve, whether that’s supporting return to sport, preventing injury, or simply staying strong and active for life.
You Deserve to Feel Strong, Supported & In Control
Perimenopause and post-menopause are powerful phases of life. With the right support and knowledge, they can be a time of renewed strength and energy.
If you’re ready to move confidently into this next chapter, we’re here to help.