Living well · Joints & muscles
Staying strong and mobile through menopause
So much of what protects your joints and muscles through menopause lives in daily habits: how you move, what you eat, how you hold yourself. These strategies can meaningfully improve comfort and quality of life, and they’re yours to start today.
Move in ways that help
Regular, low-impact exercise like walking or swimming helps maintain muscle flexibility, mobility, and healthy bones. Strength training helps reduce muscle loss, and building stretching, flexibility, and balance exercises into your routine helps lower the risk of falls. The aim is consistent, comfortable movement rather than overexertion.
Keep a healthy weight
Maintaining a healthy weight through a balanced diet and activity is one of the most important things you can do for musculoskeletal pain: it reduces the load and stress on your joints.
Strength, balance, and a manageable load on the joints: that trio does more for comfort than almost anything else.
Simple relief and body mechanics
Heat or cold packs can be used to reduce stiffness and pain. Good posture and ergonomic techniques help minimize muscle pain, and it’s worth avoiding repetitive motions or activities that strain the joints. Supportive footwear and comfortable clothing round out the everyday toolkit.
A note on smoking
If you smoke, this is one more reason to consider stopping: smoking can impair muscle mass and strength, increase muscle pain and bone loss, and slow the healing of tendons, all of which feed into musculoskeletal changes during menopause.
The bigger picture
Staying active, maintaining a healthy weight, and practising good self-care can help you remain comfortable and functional during and after menopause. If symptoms are severe or worsening despite these efforts, it’s worth seeking medical advice to explore further options. For reliable further reading, the Canadian Menopause Society’s Menopause Hub is a trustworthy place to start.
References
- Wright VJ, Schwartzman JD, Itinoche R, Wittstein J. The musculoskeletal syndrome of menopause. Climacteric. 2024 Oct;27(5):466-472. doi:10.1080/13697137.2024.2380363.
- Maltais ML, Desroches J, Dionne IJ. Changes in muscle mass and strength after menopause. J Musculoskelet Neuronal Interact. 2009;9(4):186-197.
- Abate M, Vanni D, Pantalone A, Salini V. Cigarette smoking and musculoskeletal disorders. Muscles Ligaments Tendons J. 2013 Jul 9;3(2):63-69.
This article is general information, not medical advice. Any decision about managing menopause symptoms should be made with your own healthcare provider.
Effica’s clinical guides are prepared by our health team and reflect current Canadian and international menopause guidelines. They’re general information, not a substitute for personalized medical advice.