Our evidence-based exercise programs are designed to meet the unique physical and emotional needs of women in peri- and post menopause, and those with health conditions such as endometriosis and PCOS
Menopause and Exercise
The menopause transition period is associated with a decline in reproductive hormone levels — primarily estrogen and progesterone. As a result, women often experience a range of symptoms, including:
​
-
Mood fluctuations
-
Sleep disturbances
-
Joint pain
-
Changes in body weight and shape
-
Loss of bone density
These hormonal changes also increase the risk of chronic health conditions such as osteoporosis, diabetes, and heart disease.
​
Why Exercise Is Essential During and After Menopause
​
Exercise is one of the most effective ways to manage these changes and protect long-term health.
​
Physical Health Benefits
-
Preserves Bone Density: Resistance and impact exercises help reduce bone loss and fracture risk
-
Supports Heart Health: Aerobic exercise improves circulation, lowers blood pressure, and strengthens the heart
-
Manages Weight: Exercise boosts metabolism and helps maintain a healthy body composition
-
Improves Joint Mobility: Movement reduces stiffness and enhances flexibility
Mental & Emotional Well-being
-
Boosts Mood: Exercise releases endorphins, which help combat anxiety and depression
-
Enhances Sleep: Exercise can improve sleep quality and reduce night-time disruptions
-
Sharpens Focus: Staying active supports cognitive function and mental clarity
Prevents/helps manage chronic disease
-
Reduces Risk of Type 2 Diabetes: Exercise improves insulin sensitivity and blood sugar control
-
Lowers Cancer Risk: Maintaining a healthy body composition through exercise may reduce the risk of certain cancers
-
Protects Against Cardiovascular Disease: Exercise keeps the heart healthy and improves cholesterol levels
Movement is medicine, and menopause is a powerful time to embrace it.
PCOS and Exercise
Polycystic Ovary Syndrome (PCOS) is a hormonal disorder that affects up to 13% of women of reproductive age. Physically, it can cause irregular periods, acne, excessive hair growth, weight gain, and insulin resistance. Mentally, women with PCOS often experience anxiety, depression, and poor body image due to the chronic nature of the condition and its impact on fertility and appearance.
​
The Benefits of Exercise for PCOS
​
Exercise is one of the most effective treatment for managing PCOS symptoms — regardless of weight loss. Here's how it helps:
​
-
Improves Insulin Sensitivity: Exercise helps cells respond better to insulin, reducing blood sugar levels and lowering the risk of type 2 diabetes
-
Reduces Inflammation: Exercise lowers systemic inflammation, which is a key driver of PCOS symptoms like fatigue and hormonal imbalance
-
Supports Mental Health: Exercise boosts mood, reduces anxiety, and improves sleep — critical for women dealing with PCOS-related emotional stress
-
Enhances Metabolic Health: Building muscle through strength training increases metabolic rate and helps manage abdominal fat, a common concern in PCOS
Exercise isn’t just about weight — it’s about restoring hormonal harmony, calming inflammation, and reclaiming control over your body and mind.
Endometriosis and Exercise
Endometriosis is a chronic inflammatory condition that causes debilitating pelvic pain, heavy bleeding, and fatigue, often leading to infertility and sexual discomfort. Mentally, it can trigger anxiety, depression, and social isolation due to the persistent pain, delayed diagnosis, and emotional toll of managing a misunderstood illness.
​
The Benefits of Exercise for Endometriosis
Engaging in regular exercise can be a powerful tool for managing endometriosis symptoms:
​
-
Release of Anti-inflammatory Cytokines: Exercise stimulates the production of cytokines that actively reduce systemic inflammation
-
Pain Relief: Exercise releases endorphins—natural painkillers—that help reduce pelvic discomfort and muscle tension
-
Mood Boost: Exercise improves serotonin levels, which can alleviate anxiety and depression commonly associated with endometriosis
-
Hormonal Balance: Exercise may help lower estrogen levels, potentially slowing the growth of endometrial tissue
-
Improved Mobility: Mobility exercises help release tight muscles, thus relieving discomfort and making daily activities more manageable
Exercise isn’t a cure, but it’s a valuable ally that can make a meaningful difference in pain management and emotional resilience for women living with endometriosis.