Moving Well Through Menopause
Returning to Running and Higher Impact Exercise
Welcome to Module 7
Important Notice
The information in this module is provided for general educational purposes from a physiotherapy perspective. It is not intended to replace individual medical advice, diagnosis or treatment.
If you have significant joint pain, pelvic floor symptoms such as heaviness or leakage during exercise, or concerns about starting higher impact activity, please seek advice from a qualified healthcare professional before progressing.
The aim of this module is to help you understand how to gradually and safely introduce higher impact exercise such as jogging or running.
In this module we explore
In this module we will explore:
• why impact exercise can be beneficial during midlife
• the role of impact activity in supporting bone health
• how to return to running gradually
• signs that your body may need more time or support
• how to listen to your body when increasing activity levels
Why Impact Exercise Can Be Helpful
Higher impact exercise such as jogging, running, jumping or brisk walking places load through the skeleton.
This type of loading can help stimulate bone tissue and support bone density, which becomes particularly important during menopause when bone density can naturally decline.
Impact exercise can also support:
• cardiovascular health
• muscle strength
• coordination
• confidence in movement.
Not everyone enjoys running, and that is completely fine. Other activities such as brisk walking, dancing, hiking or sports can also provide beneficial loading for the body.
Everyday Habits and Musculoskeletal Health
Many of the aches people experience are influenced by the demands of daily life.
For example:
• sitting for long periods
• working at a computer
• using phones or tablets
• carrying bags or children
• repetitive tasks at work or home.
These habits can place repeated load on certain muscles and joints.
Over time, this may lead to areas of tension, stiffness or fatigue.
Watch the Module 7 Video
The body adapts well to gradual increases in load.
When exercise is introduced slowly and consistently, tissues such as muscles, tendons and bones have time to adapt.
Sudden increases in activity, particularly after periods of lower activity are more likely to lead to irritation or discomfort.
Progressing gradually allows the body to become stronger and more resilient over time.
Returning to Running
If you would like to return to running, it is helpful to build up gradually.
Some women find it useful to begin with a walk–jog approach, alternating periods of walking and gentle jogging.
For example:
• walk for 2 minutes
• jog gently for 30–60 seconds
• repeat this pattern for a short period of time.
Over time the jogging intervals can gradually increase as the body adapts.
Listening to Your Body
When introducing higher impact activity, it can be helpful to pay attention to how your body responds.
Some signs that you may need to progress more gradually include:
• persistent joint pain
• pelvic heaviness
• bladder leakage during exercise
• pain that continues after activity.
If these symptoms occur, reducing intensity or seeking guidance from a healthcare professional may be helpful.
Women Often Say…
Many women feel unsure about returning to running or higher impact exercise during midlife. Some common things women say include:
"I used to run but I’m worried it might not be good for my body anymore."
"I’m not sure if my joints can cope with running now."
"I’ve heard mixed advice about whether running is safe in menopause."
"I don’t know where to start after having a break from running."
"I feel nervous about getting back into higher impact exercise."
These concerns are very common. The key is to remember that the body can adapt well to exercise when it is introduced gradually and when we listen to how our body responds.
For many women, returning to impact exercise can be done safely with a gradual and sensible approach.
Returning to Impact – A Simple Readiness Check
If you are thinking about returning to running or other higher impact activities, it can be helpful to check how your body responds to a few simple movements first.
Some physiotherapists use small “readiness checks” to see whether the body feels comfortable with impact before progressing to running.
You may wish to check whether you can comfortably:
• walk briskly for around 30 minutes
• perform 10 controlled squats
• perform 10 small hops on the spot
• jog gently for a short period of time
When performing these movements, notice how your body responds.
Ideally you should be able to perform them without significant pain, pelvic heaviness, leakage, or ongoing discomfort afterwards.
If any symptoms occur, it may be helpful to spend more time building strength and gradually preparing the body before progressing to running.
Remember that returning to impact exercise is not a race. Gradual progression allows muscles, tendons and joints to adapt safely.
What the Research Says
Research suggests that impact exercise and resistance training play an important role in maintaining bone health and musculoskeletal strength during midlife and beyond.
Progressive loading - gradually increasing the demands placed on the body allows tissues such as muscles, tendons and bones to adapt safely.
Regular impact activity may help support bone density, improve cardiovascular fitness and maintain functional strength.
Physio Insight
The body adapts well to gradual increases in load.
When exercise is introduced slowly and consistently, tissues such as muscles, tendons and bones have time to adapt.
Sudden increases in activity — particularly after periods of lower activity — are more likely to lead to irritation or discomfort.
Progressing gradually allows the body to become stronger and more resilient over time.
Many people think running is something the body either can or cannot do.
In reality, running is simply a skill the body can build tolerance to over time, particularly when strength, mobility and load are increased gradually.
For many women, combining strength training with gradual impact exercise can support both bone health and long-term musculoskeletal resilience.
REFLECTION
You may wish to consider:
• how much time you spend sitting during the day
• whether you regularly change position or take movement breaks
• what types of movement help your body feel better.
Small changes to daily habits can often make a meaningful difference to musculoskeletal comfort.
Module 7 Workbook
Take a few moments to reflect on this module using your workbook.