For many women going through menopause, finding the time and energy for regular exercise can feel overwhelming. Hormonal changes, weight gain, fatigue, and busy schedules make it hard to fit in a full workout. But what if I told you that you don’t need to spend hours at the gym to see real benefits?

Enter: Exercise Snacking.

What is Exercise Snacking?

No, it’s not about eating while working out! Exercise snacking refers to short bursts of physical activity spread throughout the day, rather than long, structured workouts. These ‘snacks’ can be as simple as 5-10 minutes of movement, and they add up to make a big difference in your health and wellbeing—especially during menopause.

For women in midlife, where hormonal shifts affect metabolism and fat storage, particularly around the abdomen, these mini workouts can help you stay active without dedicating large chunks of time to exercise.

Why Exercise Snacking Works for Menopausal Women

During menopause, changes in oestrogen and progesterone levels impact your body’s ability to regulate weight, especially around the belly. Coupled with lower energy and increased stress, many women find it tough to keep up with a traditional fitness routine.

That’s why exercise snacking is such a brilliant solution:

• Time-efficient: Perfect for busy schedules, you can easily fit in multiple short workouts throughout your day, whether at home or in the office.
• Boosts energy: Short bursts of exercise stimulate blood flow and increase energy levels, which can help combat the tiredness often experienced in menopause.
• Easier on joints: As we age, joints become stiffer. Exercise snacking allows for lower-impact activity without over-stressing your body.
• Manages weight: Even short workouts contribute to overall calorie burn, helping you manage weight during menopause.
• Improves mood: Quick exercise sessions trigger the release of endorphins, which reduce stress and boost your mood—something every menopausal woman can benefit from.

How to Get Started with Exercise Snacking

You don’t need any fancy equipment or a gym membership to start exercise snacking. Here are a few ideas you can incorporate into your daily routine:

1. Be opportunistic
   Waiting for your tea to brew? Do 20 squats while you wait. Thinking about taking an escalator or lift? Always opt for the stairs. Spending ages looking for the closest parking space to the supermarket entrance? Aim for the furthest away. Making little changes like these over a long period of time add up to mountain of extra exercise and conditioning hours- if you don’t use it, you’ll lose it!
2. Exercise/resistance bands – easy to pop into your handbag and nobody can even see you using them under your desk! Pop a band around your ankles/midcalf whether you’re sitting or standing, and have a little hip abduction or knee extension snack to increase blood flow and get those muscles working all day long- you’ll really feel it by 5pm. They can be used for upper body strength too. I love these from amp wellbeing.
3. Stair Sprints for a boost! If you work from home or in an office with stairs, try quick stair sprints or simply walk up and down a few times during your break. It’s a great way to get your heart rate up. For the more confident/advanced try taking two steps at a time to maximise glute and quads effort- hands off the rail if you’re super confident!
4. Outdoor walk post-lunch
   After lunch, a brisk 10-minute walk helps with digestion and increases your daily step count. Walking is a low-impact way to exercise and ideal for menopausal women and getting some fresh air- especially if you’re in a leafy area, will boost your oxygen and energy levels.
5. Desk push-ups or chair dips
   Take a couple of minutes during the day to do push-ups against your desk or triceps dips using your chair. These quick strength exercises help tone your muscles and build upper body strength.
6. Stretch while watching TV
   Instead of sitting still during TV time, use those moments to stretch or do a few lunges or leg raises. Gentle movement helps reduce stiffness and keeps your muscles flexible.
7. Sit on the Floor : The sofa is not your friend, my friend. Try sitting on the floor and think about your posture, maybe not for a whole episode of Nobody Wants This, but try it for a few minutes and maybe build it up each time.

The Benefits of Regular Mini Workouts

While traditional exercise routines still have their place, the beauty of exercise snacking lies in its flexibility. You don’t need to block out an hour of your day (plus all the faff of showering and re-doing your hair and makeup. Let’s be honest that puts a lot of women off). Instead, you can slot in these mini-sessions whenever you have a few free minutes.

For women in menopause, this approach has several key benefits:

• Increased metabolism: Even short bursts of movement can prevent your metabolism from slowing down, which often happens during menopause.
• Better insulin sensitivity: Regular exercise helps improve insulin sensitivity, making it easier for your body to regulate blood sugar levels and reduce the risk of storing excess fat around the middle.
• Improved cardiovascular health: Breaking a sweat, even for a few minutes, supports heart health, lowering the risk of heart disease.
• Stress reduction: Hormonal changes during menopause can increase stress levels. Regular movement helps lower cortisol (the stress hormone), boosting your overall sense of wellbeing.

Why It’s Never Too Late to Start

Many women in midlife feel discouraged by the idea of starting a fitness routine, especially if they’ve never been particularly active. The great thing about exercise snacking is that it’s approachable for all fitness levels.

Even if you haven’t exercised in years, you can start with just a few minutes of gentle movement each day and build up from there. The key is consistency. Over time, these small efforts will add up to significant improvements in your fitness, energy levels, and mood. It sounds a bit morbid to talk about, but NOW is the time to start thinking about future proofing your body against trips, falls, hospital stays, illness and infections. Exercising regularly will reduce your chances of all of these and keep you feeling healthier and recovering better from the unpredictable challenges life sometimes throws at us.

Top Tips for Success

To get the most out of exercise snacking during menopause, keep these tips in mind:

1. Set reminders: Use your phone or smartwatch to remind you to get up and move every hour. It’s easy to get stuck sitting for long periods, especially if you work at a desk.
2. Make it a habit: Attach exercise snacking to existing habits. For example, do a few stretches before your morning shower or leg raises while brushing your teeth.
3. Mix it up: Vary your activities to keep things interesting. Try a mix of strength exercises, cardio, and flexibility routines to work different muscle groups and avoid boredom.
4. Listen to your body: Menopause can come with joint pain or fatigue, so it’s essential to listen to your body. If something feels uncomfortable, modify the movement or opt for low-impact exercises like walking or swimming. There’s no harm in just taking a break from a particular exercise if you have a niggle or injury- the key is to DO WHAT YOU CAN and WHEN YOU CAN.

Final Thoughts on Exercise Snacking

For menopausal women, the journey to fitness doesn’t need to be overwhelming. Exercise snacking offers a flexible, manageable approach to staying active, maintaining a healthy weight, and improving overall wellbeing.

By incorporating short bursts of movement throughout your day, you’ll notice improvements in your energy, mood, and metabolism—without the need for long, exhausting workouts.

Start small, start now, be persistent and stay consistent.