Exploring the effects of moderate exercise for workplace menopausal women

Objective: to examine the effects of a 12 week programme designed to increase physical activity, enhance well-being, and strengthen community support among desk based employees experiencing menopause symptoms.

Mixed methods: pre and post online questionnaires, pre and post focus groups and weekly step count reporting. The intervention combined weekly activity goals, health education, peer support, and self monitoring through step-counter devices and a WhatsApp group, creating a structured yet flexible approach to lifestyle change.

Results: participants reported a statistically significant reduction in menopause symptoms, with average scores falling from 23.3 (SD 7.5) to 17.0 (SD 7.0) by the end of the programme. Well being also improved, reflected in an increase in mean scores from 42.9 (SD 8.4) to 47.2 (SD 9.9), suggesting better emotional and mental health. Physical activity levels rose notably, with step counts peaking in the first week and then stabilising at around 10,000 steps per day. Participants diversified their exercise routines and increased the frequency and duration of walking. Sedentary behaviour decreased, with average daily sitting time dropping from 8.04 to 7.22 hours, supported by greater incidental movement throughout the workday, particularly at the work environment.

Mental health benefits were reported, including reduced stress, anxiety, and mood disturbances, alongside improved emotional resilience. Many participants attributed these changes to the combination of regular physical activity and the encouragement received from peers. The programme enhanced knowledge and awareness of menopause, enabling individuals to adopt more personalised and proactive strategies for managing symptoms.

Several factors supported engagement including step counter devices offering real time feedback and clear goals, helping participants stay motivated and accountable. The WhatsApp group created a sense of community, reducing feelings of isolation and providing a space for shared experiences. Flexible working arrangements and opportunities for movement within the workplace enabled participation. Access to information from peers, media, and health professionals strengthened confidence in managing symptoms. Challenges included balancing activity with work and family responsibilities, coping with fluctuating symptoms, and maintaining routines during poor weather or remote working.

Conclusion: the intervention delivered clear benefits, demonstrating that combining self monitoring technology, structured activity, and community support can promote sustainable improvements in physical health, mental well being, and menopause symptom management.