Moving Through The Seasons

Why Women’s Bodies Need Exercise At Every Age

Women’s bodies are always changing. From the first period to pregnancy, postnatal recovery, perimenopause and beyond, our hormones shift and fluctuate, often leaving us wondering, “Is this normal?” Through all these seasons, one thing remains steady: the incredible power of movement. Exercise isn’t just about fitness or weight management; it is one of the most effective ways we can support health across every stage of life.

In the teenage and early adult years, movement helps lay down strong bones, build resilient muscles, and protect our hearts. Research shows that girls and young women who regularly engage in weight-bearing activity lower their risk of osteoporosis decades later. Just as importantly, exercise in these years boosts mood, eases stress, and supports healthy sleep — powerful tools for navigating study, friendships, and the challenges of growing up.

Pregnancy brings its own hormonal changes, often leaving women unsure of what is safe. The good news is that appropriate activity during pregnancy is not only safe, it’s beneficial. Regular movement reduces the risk of gestational diabetes, improves energy, and helps prepare the body for labour and recovery afterwards.

Once the baby arrives, though, many new mums put themselves last. Between sleepless nights, feeding schedules and endless washing, exercise can feel impossible. Yet this is when the body needs attention most. A gentle, individualised return to activity, supported by a pelvic floor check, can rebuild strength and confidence. Without this care, issues like leaking, pain or prolapse can linger for years; but with the right support, many women return safely to the activities they love.

Fast forward a few decades and hormones shift again. Perimenopause and menopause often bring hot flushes, disrupted sleep, weight changes and brain fog. While these symptoms are common, they don’t need to be endured in silence. Exercise has been shown to reduce the severity of many of these changes.

Just as importantly, it helps counter the increased risk of osteoporosis, cardiovascular disease and muscle loss that comes with lower oestrogen levels. Strength training becomes essential, helping to protect bone density, preserve muscle, and keep women strong and independent. Cardiovascular exercise protects the heart, while yoga, Pilates or walking can ease stress and lift mood.

Across every hormonal season, movement acts as one of the most powerful, evidence-based medicines we have. It lowers the risk of chronic conditions like diabetes and heart disease, supports pelvic health, boosts mood and confidence, and brings a sense of control during times of change.

Yet too many women continue to suffer in silence. Postnatal struggles, menopausal changes and pelvic floor issues are too often dismissed as “just part of being a woman.” But common does not mean normal, and help is always available.

This Women’s Health Week (September 1–7), why not give yourself the gift of movement — find a way to move that works for you. It might be a walk along the Bluewater Trail with a friend, joining a group fitness or yoga class for accountability, lifting weights to protect your bones, or simply ten minutes of stretching in your lounge room.

If you’re postnatal, consider a pelvic floor check before returning to higher impact exercise. If you’re approaching menopause, make strength training a priority.

And if you are in the menopause season of life, we’d love you to join us for a free Women’s Health Week event: “Thriving Through Menopause — Hormones, Health & the Power of Movement.” It will be a night full of education, empowerment and practical tools to help you thrive through this stage with confidence and support.

The important thing is to start and to keep moving in ways that feel supportive and sustainable. Exercise is not just about fitness; it’s a foundation for thriving through every season of womanhood.

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