Key points

• Exercise is essential during and after menopause as it supports weight management, cardiovascular health, bone density, muscle mass, strength and function, mood and overall quality of life, while reducing chronic disease risk and premature mortality.
• Current physical activity (movement) guidelines recommended at least 150 minutes of moderate intensity or 75 minutes of vigorous aerobic activity per week, plus twice weekly resistance training and limiting sedentary time, but any form of activity is better than nothing - every move, step and rep counts.
• For optimal health benefits, personalised (tailored) exercise prescription is recommended to address women’s specific needs and preferences, ensure safety and optimise adherence.
• A combination of resistance training incorporating high velocity power training, weight-bearing impact activities and challenging balance and mobility training provide the greatest benefits for bone and muscle health and physical function.
• For weight management, cardiorespiratory fitness, and cardiometabolic outcomes, various forms of aerobic exercise (continuous, interval and high intensity interval training) are effective, but when combined with resistance training provides more holistic benefits.
• Consistency, flexibility, and adaptability are key to long-term adherence, with strategies such as brief activity “snacks”, social support, gradual progression, and aligning exercise with personal preferences and goals central to success.