Getting Back to Exercise After Taking Time Off

Getting Back to Exercise After Taking Time Off

Life happens. Whether it's been a few weeks, months, or even years since you last exercised, returning to movement can feel daunting. Perhaps menopause symptoms sidelined your routine, or maybe work, family, or health challenges took priority. Whatever the reason, there's no judgment here, only a gentle path forward. 

It's never too late to start. Studies confirm that postmenopausal women can achieve meaningful improvements in strength, balance, and overall wellbeing through consistent exercise, regardless of where they're starting from (Stephens et al., 2025). Your body is remarkably adaptable, and even after a break, you can rebuild strength and find joy in movement again. 

Starting Where You Are 

The first step is accepting where you are right now, without comparing yourself to your past fitness level or anyone else's journey. Postmenopausal women experience accelerated changes in muscle mass and bone density (Bondarev et al., 2018), which means your starting point might feel different than before, and that's completely normal. 

Begin with what feels manageable: 

• If you're very sedentary: Start with 5-10 minute walks daily, gentle chair exercises, or simple stretching 

• If you're moderately active: Try 15-20 minute sessions of walking, swimming, or bodyweight exercises 2-3 times per week 

• If you were previously fit: Resume at about 50-60% of your former intensity and gradually rebuild 

Finding Your Movement Style 

Exercise doesn't have to mean running on a treadmill or lifting heavy weights. The best exercise is the one you'll actually do consistently. Consider what appeals to you: 

Group Classes: 

Yoga, Pilates, aqua aerobics, or dance classes offer social connection and structured guidance. Many women find the community aspect helps them stay motivated. 

Solo Workouts: 

At-home videos, resistance bands, or bodyweight exercises give you flexibility and privacy. Apps can provide structure without the pressure of keeping up with others. 

Outdoor Exercise: 

Walking in nature, cycling, or swimming at the beach connects movement with mental wellbeing. Getting natural light and fresh air while exercising can enhance both physical and mental health benefits. 

Progressing Gradually Without Injury 

The principle of progressive overload, gradually increasing exercise intensity over time, is essential for building strength safely (Schoenfeld et al., 2020). However, rushing the process leads to burnout or injury. 

Follow these guidelines: 

• The 10% rule: Increase duration, frequency, or intensity by no more than 10% per week 

• Rest days matter: Your body needs recovery time, especially during menopause when adaptation may take longer 

• Listen to your body: Distinguish between productive discomfort and pain that signals injury 

• Strength training is crucial: Resistance exercise helps preserve muscle mass and bone density during menopause

Building the Habit 

Research shows it takes an average of 66 days for a new behaviour to become automatic (Lally et al., 2010). The key is consistency, not perfection. Missing a day doesn't ruin your progress, what matters is getting back to it. 

Habit-building strategies: 

• Choose a consistent time and place for exercise 

• Link movement to an existing routine (e.g., morning walk after breakfast) 

• Start small, even 10 minutes counts 

• Track your progress to see patterns and celebrate consistency 

• Prepare the night before (lay out clothes, pack your bag) 

Celebrating Non-Scale Victories 

The number on the scale tells an incomplete story. Focus instead on how movement makes you feel and what your body can do. Research confirms that improvements in energy, sleep quality, mood, and physical function are meaningful markers of progress (Moreau et al., 2023). 

Notice and celebrate: 

• Climbing stairs without breathlessness 

• Sleeping more soundly 

• Feeling energised throughout the day 

• Improved mood and reduced anxiety 

• Completing exercises that felt impossible weeks ago 

• Simply showing up consistently 

Finding Joy in Movement 

Ultimately, exercise should enhance your life, not feel like punishment. When you find movement that brings joy, whether that's dancing, gardening, swimming, or walking with friends, you're more likely to sustain it long-term. The benefits of staying active during menopause extend to every aspect of wellbeing, and you deserve to experience them all. 

Remember: every expert was once a beginner. Every person who exercises regularly had a first day back. This is yours. 

What Next? 

Looking for more support with your menopause symptoms? Book a gap-free bulk-billed doctor consult with the Australian Menopause Centre (powered by Emsee) to discover our holistic treatment pathways. We're here to support you through every aspect of your menopause journey.   

References 

Hulteen RM, Marlatt KL, Allerton TD, Lovre D. (2023). Physical activity and perceived symptoms in middle-aged women with and without menopausal hormone therapy. Maturitas, 116, 80–87. 

Lally, P., van Jaarsveld, C. H. M., Potts, H. W. W., & Wardle, J. (2010). How are habits formed: Modelling habit formation in the real world. European Journal of Social Psychology, 40(6), 998–1009. 

Moreau, K. L., Hildreth, K. L., Meditz, A. L., Deane, K. D., & Kohrt, W. M. (2023). Detrimental changes in health during menopause: The role of physical activity. Sports Medicine and Health Science, 5(3), 176–188. 

Schoenfeld, B. J., Grgic, J., & Krieger, J. (2020). Progressive overload without progressing load? The effects of load or repetition progression on muscular adaptations. PeerJ, 10, e14142. 

Stephens, F., Allen, J., Holm, L., Breen, L., & Cartwright, J. (2025). Low-impact resistance training improves physical function across the menopause transition. Medicine & Science in Sports & Exercise.