Walking for Menopause Weight Loss: How to Use It Properly

Quick Answer: walking for menopause weight loss in 30 seconds

Walking on its own won’t shift menopause weight gain because it doesn’t load muscle or bone hard enough to counter sarcopenia. But walking 7,000-10,000 steps a day at a brisk pace, paired with strength training twice a week and adequate protein, is one of the most effective and sustainable interventions for women over 40 who want to lose weight. Saint-Maurice 2020 in JAMA found a clear dose-response between daily steps and all-cause mortality up to about 7,500 steps in adults aged 40+ [1].

Walking is the cardio component most women in midlife should be doing the most of, for three reasons. It’s low-impact enough to do on most days without joint cost. It builds cardiovascular fitness without spiking cortisol the way long high-intensity sessions do (Hackney 2006) [2]. And it produces meaningful fat-loss effect when paired with the rest of the menopausal weight loss stack (Capel-Alcaraz 2022 systematic review showed strength training plus dietary intervention plus moderate cardio outperforms cardio alone in postmenopausal women) [3]. What walking won’t do is replace strength training. It can’t. The two are complementary, and treating one as a substitute for the other is the most common mistake in this age range. Always discuss new exercise approaches with your GP, especially if you have an existing health condition.

Walking for menopause weight loss at a glance

The numbers that actually matter for using walking as part of menopausal weight loss.

Why walking works for menopause weight loss

Walking works because it’s the only form of cardio that’s sustainable at high frequency for women in midlife. It produces meaningful calorie burn, supports cardiovascular health, and doesn’t spike cortisol or compete with strength training for recovery. The Lee 2019 study in JAMA Internal Medicine on women aged 62-101 found a clear inverse relationship between daily steps and all-cause mortality, with substantial benefit appearing at 4,400 steps per day and continuing up to about 7,500 [6].

That mortality data is the headline finding. The mechanism behind it is that walking does several useful things simultaneously without doing any harm. It improves insulin sensitivity. It supports glucose handling after meals. It produces gentle parasympathetic activation that helps with sleep and stress. It contributes to the calorie deficit without adding cortisol cost. None of these are revolutionary on their own. The point is that a daily 30-45 minute walk does all of them in combination, every day, for as long as you keep doing it.

For women in perimenopause specifically, walking has an advantage that high-intensity cardio loses. Hackney 2006 in Expert Review of Endocrinology & Metabolism reviewed the cortisol-exercise literature and found that the same high-intensity training stimulus produces a measurably larger cortisol response in older versus younger adults [2]. Walking sits well below the threshold where this becomes a problem. You can walk every day for years and your cortisol baseline stays where you want it. Try doing five HIIT sessions a week through perimenopause and you’ll find out what cortisol-driven weight gain looks like in real time.

What walking won’t do is build muscle or bone density. The load is too low, by an order of magnitude or more. Bone responds to loads above approximately 80% of one-rep maximum (Watson 2018, LIFTMOR trial) [5], and walking generates roughly the equivalent of 1-1.5 times body weight at the joints, depending on pace. That’s nowhere near the threshold. Which is why walking is a complement to strength training, not a replacement for it. Pair the two and you’ve got the cardio + load combination that addresses every aspect of menopausal body composition. Use walking alone and you’re leaving the muscle and bone work undone.

How many steps a day for menopause weight loss

Aim for 7,000-10,000 steps a day. The 10,000-step target is a marketing number, not a research number, but it sits within the productive range. Saint-Maurice 2020 in JAMA found mortality benefits levelled off around 7,500 steps; Lee 2019 found benefits in older women starting at about 4,400 steps and plateauing around 7,500 [1][6].

The 10,000 number traces back to a 1965 Japanese pedometer marketing campaign, not to clinical evidence. It became a default partly because the pedometer was called the “manpo-kei” (10,000 step meter) and partly because it was a memorable round figure. The actual research has accumulated over the past two decades, and the answer is more nuanced. Mortality benefits start showing up at 4,000-5,000 steps a day. They strengthen up to about 7,500 steps. They plateau between 7,500 and 10,000 in most studies. There’s no clear additional benefit from going much above 10,000 a day for women over 40.

Practical implications: if you’re currently doing 3,000-4,000 steps a day (which is the average for office-based women in their 40s and 50s), getting to 7,000 produces substantial health and weight loss benefit. Getting from 7,000 to 10,000 produces some additional benefit but less than the first jump. Getting from 10,000 to 15,000 produces minimal additional benefit and starts to take meaningful time out of your week.

For weight loss specifically, the calorie cost of walking adds up over time. A 65kg woman walking 30 minutes at a brisk pace burns roughly 130-160 kcal. Across 7 days that’s 900-1,100 kcal, which is meaningful in the context of a 300-500 kcal/day deficit. Add a daily lunchtime 20-minute walk and you’re at roughly 1,500 kcal/week of additional movement-based deficit, which over a year compounds to several kilos of fat loss at maintenance calories. That’s without changing anything about your structured exercise.

For more on the 10,000 step myth specifically (and what the research actually shows about steps and weight), see our companion guide on the 10,000 step myth in menopause.

Walking pace for fat loss after 40

Brisk walking (about 100 steps per minute, or 4.5-5 km/h, or 3 mph) is the productive pace for fat loss in women over 40. Ambling at 60-80 steps per minute counts toward step totals but produces less cardiovascular and metabolic effect. Murphy 2007 in Sports Medicine reviewed the brisk walking literature and concluded that the cardiovascular and weight-management effects of walking depend strongly on intensity, with brisk walking producing meaningful effect and slow walking producing little [4].

The simplest pace check is the talk test. At brisk walking pace, you should be able to hold a conversation but not sing. Slightly breathy when speaking. Comfortable but not effortless. If you can sing comfortably, the pace is too slow. If you can’t finish a sentence without breath, the pace is too fast (or you’re jogging, which is a different category of cardio with different effects).

Heart rate is another way to calibrate. Brisk walking sits in Zone 2 for most women, which is roughly 60-70% of maximum heart rate. For a 50-year-old, that’s about 102-119 beats per minute. If you have a wearable, walk at the pace that puts you in this zone and you’re in the productive range.

Pace matters more than total volume for the cardiovascular and metabolic adaptations you’re after. A 30-minute brisk walk produces more measurable improvement than a 90-minute slow stroll, even though the slow stroll burns more total calories. The brisk walk recruits a larger fraction of your aerobic capacity. It produces a measurable increase in fat oxidation. It supports the mitochondrial adaptations that improve metabolic flexibility over time. The slow stroll mostly just burns calories at a low rate.

None of this means slow walking is useless. For older women, women returning from injury, or women starting from very deconditioned baselines, slow walking is the right starting point and a real intervention. The point is that as you build capacity, the pace should increase. If you’ve been doing the same easy walks at the same pace for two years and are wondering why nothing is changing, the answer is probably that you’ve adapted to that pace and need to walk faster.

For more on heart rate zones and Zone 2 specifically, see our Zone 2 cardio guide.

Walking vs running in perimenopause

Walking is generally a better fit than running for women in perimenopause, because it produces most of the cardiovascular and weight-management benefit at a fraction of the joint impact and cortisol cost. Running has its place, but the dose-response curve for older women favours moderate-intensity aerobic work over high-volume running.

The case for walking over running in this age range comes down to recovery economics. Running at a moderate pace burns more calories per minute than walking, but it also produces more muscular fatigue, more joint impact, more cortisol response, and slower recovery. For a 25-year-old with abundant recovery capacity, the trade-off can favour running. For a 50-year-old whose recovery capacity is reduced and whose cortisol response is more reactive, the same run extracts a larger cost. Hackney 2006 documented this asymmetry in the cortisol-and-exercise literature [2].

The case where running still makes sense for women over 40: if you’re an established runner with no joint issues, your cortisol response is well-regulated, your sleep is solid, you don’t have menopausal symptoms that running aggravates, and you enjoy it. Running through perimenopause is feasible. It’s just a smaller demographic than the marketing would suggest.

The case where running is wrong: starting from scratch as a weight loss intervention, in the late 40s or 50s, with disrupted sleep from hot flashes, while also trying to run a calorie deficit. That combination consistently produces injury, poor sleep, central fat accumulation and burnout. The well-meaning advice is usually to “just start running,” and what actually happens is shin splints, plantar fasciitis, and a worse relationship with exercise than before. Walking would have produced 80% of the cardiovascular benefit at 10% of the injury risk.

If you want to run, do it because you enjoy running. Not as the primary weight loss strategy in midlife. The walking + strength + protein combination is the more reliable lever.

The cortisol advantage of walking in perimenopause

Walking sits well below the cortisol-elevation threshold that makes high-intensity exercise problematic in perimenopause, which means you can do it daily without producing the central fat accumulation that drives the “menopause belly” pattern. Hackney 2006 in Expert Review of Endocrinology & Metabolism documented that older adults produce a larger cortisol response to high-intensity exercise than younger adults, with the effect amplified by reduced sex-hormone-mediated cortisol buffering after menopause [2].

What that looks like in practice: a woman who runs hard 5 mornings a week through perimenopause often produces measurably elevated baseline cortisol within 4-6 weeks of starting. Chronically elevated cortisol drives fat storage to the abdomen, disrupts sleep, increases appetite for high-calorie foods, and reduces insulin sensitivity. Each of these compounds the others. The intervention she thought would help (more intense exercise) becomes the thing making her central weight gain worse.

Walking doesn’t produce that response. It elevates heart rate. It increases energy expenditure. It improves insulin sensitivity in the same direction running does. But it doesn’t spike cortisol meaningfully, even when done daily. So you can use walking as a daily habit without accumulating cortisol cost across the week.

This is the underrated reason walking works so well as a midlife weight loss intervention. The tool can be used daily without diminishing returns. Most other cardio modalities can’t. HIIT done daily produces over-reaching within 4-6 weeks for most women in this age range. Long steady-state running done daily produces joint and cortisol cost. Cycling at high intensity has the same problem. Walking accumulates fitness and calorie deficit without these costs.

For the broader cortisol-exercise relationship, see our low cortisol workouts guide. For specific guidance on how much HIIT (if any) is appropriate alongside walking, our HIIT for perimenopause guide covers the dosing.

Walking and visceral fat in menopause

Walking produces a modest but real reduction in visceral fat in postmenopausal women when sustained for 12+ weeks at adequate volume and pace. The Maillard 2018 meta-analysis found HIIT outperforms moderate-intensity continuous training (which includes brisk walking) for visceral fat specifically, but the difference is smaller than most fitness messaging suggests, and walking is sustainable in a way HIIT is not [7].

Visceral fat is the abdominal fat stored around organs (liver, intestines, pancreas) that’s metabolically more harmful than the subcutaneous fat just under the skin. Lovejoy 2008 in International Journal of Obesity documented that the menopausal transition shifts fat storage from subcutaneous to visceral depots, which is why a woman who’s the same scale weight she was at 35 can have measurably worse metabolic markers at 50 [8].

The Maillard 2018 meta-analysis found that HIIT produced a slightly larger reduction in visceral adipose tissue (VAT) than moderate-intensity continuous training in postmenopausal women, but both modalities reduced VAT meaningfully when sustained over 12+ weeks [7]. The practical implication isn’t “do HIIT instead of walking.” It’s “do both, with walking as the daily habit and HIIT as the weekly addition.”

The pattern in trial data and observational accounts is consistent: women who add 30-45 minutes of brisk walking most days to existing strength training generally see shifts in waist circumference within 8-12 weeks. The shift in waist measurement (which is the practical proxy for visceral fat) tends to precede meaningful scale weight change by 2-4 weeks. If you’re using walking as a fat loss intervention and the scale isn’t moving in week 6, check your waist. The change is often happening before the scale catches up.

For more on visceral fat specifically and how to target it, see our menopause belly fat guide.

Weighted walking and rucking for women over 40

Adding a weighted vest (5-10% of body weight) to some walks adds bone-loading stimulus and a small calorie cost. It’s a useful add-on for women over 40 who want to do more with the time they’re already walking, but it’s not essential and isn’t a substitute for actual strength training.

Rucking (walking with a weighted backpack) has had a moment in the menopause-fitness conversation over the past 2-3 years, and the case for it is reasonable. The weight increases the cardiovascular cost of walking. It loads the spine and lower body more than unloaded walking, which produces some bone-stimulus benefit (smaller than barbell squats and deadlifts, but real). It improves posture if the load is positioned correctly. And it adds a small calorie cost for women already walking and looking for more output.

The honest framing of the case for rucking: the additional benefit over unloaded walking is meaningful but smaller than the marketing implies. A 65kg woman walking with a 5kg vest is roughly 8% heavier and burns roughly 8% more calories than unloaded walking. Over 30 minutes that’s an additional 10-12 calories, which is the energy content of a small grape. The bone-loading benefit is real but modest. Watson 2018 LIFTMOR demonstrated that genuine bone density gains in postmenopausal women required heavy resistance training (80-85% 1RM) [5]. A 5-10kg vest is not in that range. So rucking can support bone health but doesn’t substitute for the heavy lifting that produces the largest bone gains.

What rucking is good for: extending the productivity of walks you’re already doing. Adding posterior chain conditioning when you can’t get to a gym. Combining family time outdoors with training stimulus. The dad on the school run with a 10kg pack is getting useful cardio + light loading combined with the time he’d be walking anyway. The same logic applies to women.

What rucking isn’t good for: replacing actual strength training, replacing barbell deadlifts for bone density, or producing the muscle-building stimulus that addresses sarcopenia. If your weekly schedule has rucking but no strength training, you’re leaving the largest leverage point on the table.

Practical guidance: start with 5kg in a fitted vest. Walk for 20-30 minutes. Posture should stay upright (chin level, shoulders back). If you feel any back or knee pain, drop the weight or shorten the duration. Build up gradually over 4-6 weeks before adding more weight. The ceiling for most women in this age range is roughly 10-12kg in a vest, beyond which the joint cost outweighs the additional benefit.

How to fit walking into your week

The simplest approach: walk for 30-45 minutes most days, broken up however fits your life. One 45-minute walk works. Three 15-minute walks work nearly as well. The total daily step count matters more than session structure for women over 40 trying to lose weight.

Walking patterns that work in practice for women in this age range:

• The morning walk: 30-45 minutes before work, often combined with a coffee or audiobook. Sets up the day. Sets cortisol rhythm correctly. Easy to make habitual because nothing else is competing for the time.
• The lunchtime walk: 20-30 minutes during lunch break. Breaks up sitting time. Has the additional benefit of moderating post-meal glucose response. Particularly useful for office-based women whose default day is sitting at a desk.
• The post-dinner walk: 15-30 minutes after the evening meal. Helps with digestion. Helps with sleep when timed at least 2 hours before bed. Useful family time in the right households.
• The errand walk: walking to the shops, the post office, the school pickup. Doesn’t feel like exercise, which makes it easier to do consistently, but accumulates real volume.
• The phone-call walk: taking work or personal calls while walking outside. Particularly useful if your job involves a lot of meetings or one-to-one calls. Effectively converts sitting time to walking time at no schedule cost.

The combination that works best for most women over 40 with full-time jobs and family commitments: a 30-minute morning walk + a 15-20 minute lunchtime walk on weekdays. That’s 45-50 minutes of walking on workdays without any single session feeling like a major time commitment. Add a longer 60-90 minute weekend walk and you’re at 5-6 hours of walking a week, which produces meaningful weight loss effect when paired with the rest of the protocol.

What doesn’t work as well: trying to fit one 90-minute walk per day around work and family. The friction of finding 90 minutes makes it the first thing dropped when life gets busy. Three 20-minute walks fit better.

Walking + strength training: the combination that works

The combination that produces sustainable menopausal weight loss is brisk walking most days (for cardio + cortisol management + step volume) plus strength training 2-3 times a week (for muscle + bone + metabolism). Either alone is significantly less effective than both together. Capel-Alcaraz 2022 found resistance training plus dietary intervention plus moderate cardio outperforms cardio alone for body composition outcomes in postmenopausal women [3].

The reason the combination works better than either alone: walking and strength training do different jobs that don’t overlap. Walking handles the cardiovascular, daily-step-count, cortisol-friendly cardio component. Strength training handles the muscle preservation, bone density, insulin sensitivity, and metabolic rate component. A woman who only walks gets the cardio benefit but doesn’t address the underlying sarcopenia driving her metabolic decline. A woman who only lifts gets the muscle benefit but isn’t putting the daily cortisol-friendly cardio in.

The combined weekly schedule that works for most women over 40 looks like this:

That’s 3 strength sessions, 5-6 walking sessions, and roughly 7 hours of total active time a week. It hits the productive thresholds for both cardio and strength without becoming time-prohibitive, and it’s sustainable across years rather than weeks.

For the strength training side specifically, see our strength training for women over 40 guide, our reps and sets guide, and our workout splits guide.

Common walking mistakes for menopause weight loss

The five most common walking mistakes for menopause weight loss: walking too slowly, treating walking as a substitute for strength training, expecting weight loss from walking alone, not pairing walking with adequate protein, and quitting too early.

Mistake 1: walking too slowly. Ambling at 60-80 steps per minute counts toward step totals but produces less of the cardiovascular and metabolic effect that drives the weight loss. The fix: brisk pace (about 100 steps per minute, conversational but slightly breathy). If you’ve been doing the same slow walks for years and aren’t seeing change, walking faster is the variable to change first.

Mistake 2: treating walking as a substitute for strength training. Walking is a complement to lifting, not a replacement. Women who walk 10,000+ steps a day without any resistance training continue to lose muscle through perimenopause and produce slower body composition change than women doing fewer steps but with regular strength sessions. The fix: add 2-3 strength sessions a week to whatever walking you’re doing.

Mistake 3: expecting weight loss from walking alone. A daily 30-minute walk produces about 130-160 calories of energy expenditure for a 65kg woman. That’s real, but it’s not enough on its own to overcome a daily diet that’s 500 calories above maintenance. Walking has to be paired with reasonable nutrition. The fix: address the calorie input alongside the walking output, with adequate protein protecting the muscle that the deficit will otherwise pull from.

Mistake 4: not pairing walking with adequate protein. Phillips 2016 in Applied Physiology, Nutrition, and Metabolism identified 1.4-2.0g protein per kg body weight per day as the requirement for older adults to preserve muscle during caloric restriction [9]. Most women over 40 who are walking and trying to lose weight are eating about half this. The result is faster weight loss on the scale but disproportionate lean mass loss, which makes the long-term picture worse.

Mistake 5: quitting too early. Walking + strength training produces visible results at 8-12 weeks of consistent practice. Most women who try this approach and quit do so at week 4-5 because they expected faster scale changes. The fix: track waist circumference and clothes fit alongside scale weight, and commit to 12 weeks before evaluating whether the approach is working. Most of the time it is working, just not as visibly as they expected.

A sample 12-week walking + strength weight loss protocol

Here’s a concrete 12-week template for a woman in perimenopause aiming to lose 4-6kg through walking + strength training + adequate protein + a moderate calorie deficit.

Daily protein target throughout: 1.4-1.6g per kg body weight per day, distributed across 3-4 meals. Daily sleep target: 7-9 hours. Address sleep disruption directly if hot flashes are interrupting it. The other interventions work less well when sleep is broken.

Programmes that pair well with walking

The strength programmes below pair particularly well with daily walking as part of a menopausal weight loss strategy. Each links to the full review.

For full programme rankings see our best strength training app for women, our best workouts for perimenopause, and the comparison pages like Burn360 vs Pvolve.

How long until you see results from walking?

Energy and sleep often improve in 2-3 weeks of consistent daily walking. Waist circumference shifts at 6-8 weeks. Meaningful scale weight loss takes 8-12 weeks of walking + strength + protein + a moderate calorie deficit. The first thing most women notice isn’t the scale moving. It’s their afternoon energy improving, their sleep getting better, and their clothes fitting differently around the waist.

The progression of changes when you add a daily walking habit to a stalled weight loss attempt:

• Weeks 1-2: energy may dip slightly while you adapt to the new daily volume. Don’t over-interpret this. It resolves.
• Weeks 3-4: sleep improves measurably. Daytime energy is more stable. Cortisol response normalises.
• Weeks 4-6: insulin sensitivity improves measurably (would show on a HbA1c if checked). Cravings reduce. Hunger becomes more responsive to actual energy needs rather than cortisol or sleep deprivation.
• Weeks 6-8: waist circumference starts to shift, often before the scale moves much. Clothes fit differently around the waist.
• Weeks 8-12: meaningful scale weight loss appears, particularly when paired with the strength + protein + deficit components.
• Months 3-6: visible body composition change becomes apparent. Other people start commenting. The combination of walking + strength + protein produces the “you can see I’ve been training” transition.

The variable that most affects timeline isn’t the walking volume or pace. It’s consistency. A woman walking 30 minutes a day every day for 12 weeks consistently outperforms a woman walking 60 minutes 3 days a week for 4 weeks then quitting. Frequency matters more than session length for the cumulative metabolic and habit-formation effects.

Frequently Asked Questions

Where the evidence is still evolving

Optimal step count for postmenopausal women specifically

The Saint-Maurice 2020 and Lee 2019 step-count studies pooled women across age ranges. Whether postmenopausal women specifically benefit from a higher or lower target than the general 7,000-10,000 range is not well-established. Anecdotally, women in this group tend to do best at the upper end of the range when paired with strength training, but the evidence is preliminary.

Whether weighted vest walking produces meaningful bone density gains

The case for weighted-vest walking is reasonable mechanistically but the evidence base in postmenopausal women specifically is thin. Most bone-density resistance training research uses heavy barbell loading following LIFTMOR-style protocols. Whether 5-10kg in a vest sustained over years produces a comparable effect is plausible but not yet shown in trials.

Walking pace prescriptions for women with knee or hip issues

Brisk walking is the productive pace for most women. For women with osteoarthritis, hip replacement, or other lower-extremity conditions, the optimal pace is individual and best calibrated with a women’s health physiotherapist rather than from a guide. The general principle holds (faster than ambling, slower than jogging) but the specific pace target needs personalisation.

Step counts via wearables vs phone-based estimates

Phone-based step tracking (carrying your phone in a pocket or bag) under-counts steps significantly when the phone isn’t on your person, and over-counts when it’s in a vibrating bag. Wearables (watch, ring, band) are more accurate. The targets in this guide assume reasonably accurate step counting from a wearable.

Glossary of terms used in this guide

References

1. [1] Saint-Maurice PF, Troiano RP, Bassett DR Jr, et al. Association of Daily Step Count and Step Intensity With Mortality Among US Adults. JAMA, 2020;323(12):1151-1160. https://pubmed.ncbi.nlm.nih.gov/32207799/
2. [2] Hackney AC. Stress and the neuroendocrine system: the role of exercise as a stressor and modifier of stress. Expert Review of Endocrinology & Metabolism, 2006;1(6):783-792. https://pubmed.ncbi.nlm.nih.gov/16645310/
3. [3] Capel-Alcaraz AM, García-López H, et al. Effects of resistance training on body composition and physical function in postmenopausal women: a systematic review and meta-analysis. 2022. https://pubmed.ncbi.nlm.nih.gov/35055015/
4. [4] Murphy MH, Nevill AM, Murtagh EM, Holder RL. The effect of walking on fitness, fatness and resting blood pressure: a meta-analysis of randomised, controlled trials. Preventive Medicine, 2007;44(5):377-385. https://pubmed.ncbi.nlm.nih.gov/17275896/
5. [5] Watson SL, Weeks BK, Weis LJ, Harding AT, Horan SA, Beck BR. High-Intensity Resistance and Impact Training Improves Bone Mineral Density and Physical Function in Postmenopausal Women With Osteopenia and Osteoporosis: The LIFTMOR Randomized Controlled Trial. Journal of Bone and Mineral Research, 2018. https://pubmed.ncbi.nlm.nih.gov/28975661/
6. [6] Lee IM, Shiroma EJ, Kamada M, Bassett DR, Matthews CE, Buring JE. Association of Step Volume and Intensity With All-Cause Mortality in Older Women. JAMA Internal Medicine, 2019;179(8):1105-1112. https://pubmed.ncbi.nlm.nih.gov/31141585/
7. [7] Maillard F, Pereira B, Boisseau N. Effect of High-Intensity Interval Training on Total, Abdominal and Visceral Fat Mass: A Meta-Analysis. Sports Medicine, 2018;48(2):269-288. https://pubmed.ncbi.nlm.nih.gov/29127602/
8. [8] Lovejoy JC, Champagne CM, de Jonge L, Xie H, Smith SR. Increased visceral fat and decreased energy expenditure during the menopausal transition. International Journal of Obesity, 2008;32(6):949-958. https://pubmed.ncbi.nlm.nih.gov/18458870/
9. [9] Phillips SM, Chevalier S, Leidy HJ. Protein “requirements” beyond the RDA: implications for optimizing health. Applied Physiology, Nutrition, and Metabolism, 2016;41(5):565-572. https://pubmed.ncbi.nlm.nih.gov/26960445/
10. [10] NHS. Physical activity guidelines for adults aged 19 to 64. https://www.nhs.uk/live-well/exercise/exercise-guidelines/physical-activity-guidelines-for-adults-aged-19-to-64/
11. [11] British Menopause Society. Tools for clinicians: exercise and the menopause. https://thebms.org.uk/publications/tools-for-clinicians/
12. [12] The Menopause Society. Exercise during and after menopause. https://menopause.org/patient-education/menopause-topics/exercise
13. [13] World Health Organization. WHO guidelines on physical activity and sedentary behaviour, 2020. https://www.who.int/publications/i/item/9789240015128
14. [14] British Heart Foundation. How much exercise should I do? https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/how-much-exercise
15. [15] Maltais ML, Desroches J, Dionne IJ. Changes in muscle mass and strength after menopause. Journal of Musculoskeletal and Neuronal Interactions, 2009;9(4):186-197. https://pubmed.ncbi.nlm.nih.gov/19949277/

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