Every October, organisations around the world recognise Menopause Awareness Month, with World Menopause Day taking place on 18th October. Led by the International Menopause Society, this year’s theme, Lifestyle Medicine, highlights how small, everyday habits such as balanced nutrition, regular movement, stress management and quality sleep can make a big difference to health and wellbeing during menopause.

At Fife Sports and Leisure Trust, we are proud to support this message by helping women stay active, healthy and confident through every stage of life.

How exercise supports women during menopause

Menopause can bring a range of physical and emotional changes, from fatigue and hot flushes to shifts in mood, weight and bone health. Regular activity can make a real difference, helping to manage symptoms, improve energy and strengthen overall wellbeing.

The key benefits of exercise

The benefits of moving regularly go well beyond fitness. Exercise supports both body and mind, helping to maintain strength, stability and confidence.

• Weight management: Regular activity helps balance energy use and can help manage any weight gain that sometimes accompanies hormonal changes.
  Bone health: Falling oestrogen levels increase the risk of osteoporosis. Weight-bearing exercises such as walking or resistance training help protect bone density.
  Muscle maintenance: Strength training helps counter the natural loss of muscle mass that can occur during menopause, supporting metabolism and overall vitality.
  Mood and energy: Physical activity releases endorphins that lift mood and reduce anxiety, helping restore focus and balance.
  Better sleep: Gentle but consistent exercise can promote deeper, more restful sleep.
  Long-term health: Staying active lowers the risk of heart disease, type 2 diabetes and certain cancers, supporting long-term independence and quality of life.

Recommended types of exercise

A balanced approach to movement can help you get the most from your routine:

• Strength training – two sessions per week to maintain muscle and protect bone health.
• Aerobic activity – around 150 minutes of moderate exercise each week, such as cycling or brisk walking.
• Flexibility and balance – yoga, Pilates or tai chi to improve mobility and stability.

The key is to find something you enjoy and make it a regular part of your lifestyle.

Find your thing and keep moving

You don’t need an intense routine to feel the benefits. Whether it is joining a low-impact class, completing a short home workout through the Fife Leisure App, or going for a walk with friends, regular movement makes all the difference. With 14 venues across Fife, our team is here to help you get started and stay motivated.

Margaret Clark, Receptionist and Menopause Champion at Michael Woods Sports and Leisure Centre, shares:

“Staying active is not just about fitness, it is also about connection. Joining a class or visiting your local centre can help you meet others, share experiences and find encouragement from people who understand what you are going through. Our venues are welcoming and inclusive, giving everyone a safe space to move, talk and feel part of something positive.”

Connect and learn at our Menopause Café event

To mark Menopause Awareness Month, we are hosting a free Wellbeing & Menopause Café drop-in event at Cowdenbeath Leisure Centre on Thursday 16th October, open to both staff and customers. The session will create a relaxed and welcoming space to explore wellbeing, share experiences and access support.

Event details

Date: Thursday 16th October
Time: 11:30 am – 1:00 pm
Location: Main Foyer, Cowdenbeath Leisure Centre

The drop-in format allows you to take part at your own pace, with access to wellbeing information, resources and one-to-one conversations. We are also pleased to welcome Endometriosis UK, who will provide information and support throughout the event.

Unlimited access to better wellbeing

Moving regularly, eating well, sleeping better and managing stress all contribute to a stronger body and a more balanced mind. We’re here to help you turn those healthy habits into lasting change, supporting you at every stage of life.

For more information and further support

• NHS Menopause – trusted advice on symptoms, treatments and support.
• Menopause Café – informal meet-ups to talk, share and connect.
• Menopause Matters – expert information on symptoms, remedies and advice.
• Scottish Association for Mental Health (SAMH) – resources on physical activity and mental wellbeing.