What changes around menopause
WHO describes menopause as a natural part of ageing that most women experience between 45 and 55. Common symptoms include hot flushes and night sweats, changes in periods, sleep difficulties, vaginal dryness, and mood changes including anxiety and low mood. Every woman's experience is different.
There are longer-term changes too. WHO notes that loss of bone density at menopause is a significant contributor to osteoporosis and fractures, and that women's lower risk of heart disease gradually disappears as oestrogen falls.
Why strength matters now
Muscle and bone both need a reason to stay strong. Strength training (working your muscles against resistance) and weight-bearing movement such as dancing and brisk walking give them that reason. WHO recommends adults do muscle-strengthening activities on at least two days a week, alongside 150–300 minutes of moderate aerobic activity. For women over 65, it adds balance and strength activities on three or more days.
A balanced midlife week
- Dance cardio 3–4 times a week: good for your heart, mood and weight-bearing load.
- Strength twice a week: squats to a chair, bottle presses and rows, stick exercises.
- Mobility and stretching most days, to keep hips, back and shoulders moving comfortably.
- Sleep and stress: regular sleep timings, breathing practice, and time with people who lift you up.
Talk to your doctor about symptoms
Exercise supports your overall health but is not a treatment for menopause symptoms. If hot flushes, sleep problems or mood changes are affecting your life, speak to your doctor. WHO notes that a variety of hormonal and non-hormonal options can help.
How FunDa supports midlife women
Many FunDa members are in their 40s and 50s, managing careers, families and changing bodies at the same time. Our live, women-only classes combine dance cardio, prop-based strength and stretching, at home and at your own pace. We support women through midlife changes; we do not treat menopause or any medical condition.
