Perimenopause and menopause are natural life stages, but they can bring a range of physical, cognitive and emotional changes that can impact a woman's quality of life.
The right program of perimenopause exercise on the Sunshine Coast—designed by an Accredited Exercise Physiologist—can help you manage symptoms, improve daily function, and protect your long-term health.
The team at Exercise Matters work collaboratively with referring GPs.
Dr Sian Hebron (from the Menopause Connection), now based at the Noosa Mind & Body clinic, supports women with tailored perimenopause exercise on the Sunshine Coast to manage symptoms and maintain overall wellbeing.
PERIMENOPAUSE & MENOPAUSE
Common Symptoms During Perimenopause & Menopause
Women report experiencing a range of symptoms:
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Vasomotor symptoms such as hot flushes and night sweats
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Sleep disturbances and reduced sleep quality
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Loss of bone mineral density and muscle mass
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Changes in mood including irritability, mood swings, brain fog, forgetfulness, and low motivation
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Joint pain and stiffness
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Reduced libido or discomfort during intercourse
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Increased risk of cardiovascular disease and metabolic syndrome (including type 2 diabetes)
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Mood related disorders such as Anxiety and Depression
How Can Exercise Help?
For a lot of women, exercise involving weights can seem daunting, but at Exercise Matters we make exercise fun, easy to understand and most importantly something you can commit to in the long term. Research shows that regular, tailored exercise during perimenopause and menopause can:
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Maintain bone density and reduce osteoporosis risk
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Reduce hot flushes and night sweats
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Improve sleep quality and reduce night-time awakenings
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Improve mood, mental clarity, and reduce anxiety or depression symptoms
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Increase muscle mass and strength - women report feeling strong in their bodies again!
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Improve cardiovascular health markers (blood pressure, cholesterol, insulin sensitivity)
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Reduce joint and muscle pain
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Improve pelvic floor function and reduce incontinence
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Support weight management and metabolic health
Exercise Physiology & Perimenopause / Menopause
Our Women’s Health Exercise Physiologists design programs based on your health history, injuries, symptoms, and lifestyle. A well-rounded plan includes:
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A thorough assessment from an Exercise Physiologist. Exercise Matters is unique as we have an on-site DEXA scanner that can provide our clients with a tangible and objective baseline of body composition and bone density measurements. These results allow us to use YOUR specific data to create a movement program tailored specifically to you.
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Aerobic training for heart and metabolic health
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Resistance training for bone, muscle, and joint health
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Pelvic floor muscle training to prevent or manage incontinence and prolapse
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Balance and power exercises to reduce fall risk
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Flexibility and mobility work to ease joint stiffness
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Modifications to avoid excessive pelvic floor strain where needed
Why Work With Us?
Our caring & highly experienced Exercise Physiology team ensures your exercise program is safe, enjoyable, and adaptable to your specific symptoms & lifestyle. We guide you in finding a routine you can maintain long-term, so exercise becomes a powerful tool not only for symptom relief but also for disease prevention, healthy ageing, and overall wellbeing. Whether you’re currently active or just starting out, we’ll help you find a way to start your exercise journey that you can maintain for the long term. We have both male and female Exercise Physiologists who can help you today.
DR SVEN REES and ANNIKA COYNE are Certified Menopause Coaching Specialists with Girls Gone Strong
To find out more about our Exercise Physiology Team Click Here
"Exercise during this stage of life isn’t just about symptom relief—it’s about building resilience, improving function, preventing disease, and feeling strong and confident in your body again"
DR SVEN REES
Accredited Exercise Physiologist
& Clinic Director - Exercise Matters
Pre and Postnatal
There is so much information out there on the do’s and don’ts during the pre and post natal period that can be confusing and overwhelming. We’re here to bust myths, educate and provide support throughout your motherhood journey and beyond.
What we can help with:
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Pregnancy safe exercise and labor prep
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Postnatal recovery and return to exercise programming
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Diastasis Recti rehab
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Pelvic floor dysfunction and pain
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Urinary incontinence and prolapse
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C-section recovery
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Pelvic girdle pain: sacroiliac joint and pubic symphysis
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Postural concerns and upper back pain from nursing and breastfeeding
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Lower back pain
Diastasis Recti
Abdominal Separation is a natural and normal adaptation of the abdominal wall to accommodate your growing baby. It’s where the Linea Alba (the connective tissue between the two rectus abdominis muscles) elongates and lengths to make room for bub. 100% of women will have some degree of abdominal separation during pregnancy, and it’s often present for a period of time post-birth as tissue healing takes place.
Research shows that day 1 to 8 weeks post birth is the most adaptable time for the abdominal wall - although every woman is different and healing is individualised.
The stats:
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27% of women in the second trimester will have abdominal separation
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66-100% of women in the third trimester will have abdominal separation
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53% of women immediately postpartum will have abdominal separation
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36% of women will have abdominal separation that remains abnormally wide post-birth
The “Normal” Width:
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Pre-pregnancy = 22mm
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During pregnancy = 86mm
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Post birth = 28mm
It’s really important not to fear Diastasis Recti. Rather than trying to prevent it (because we can’t), focusing on diastasis recti therapy can help strengthen the core and support healing. Safe exercise during pregnancy and managing intra-abdominal pressure are key to enhancing tissue quality and function for the best possible postnatal recovery.
For those experiencing ongoing symptoms, diastasis recti therapy can provide guidance on safe movements, strengthening techniques, and strategies to restore core stability.
What to do:
It’s essential to be thoroughly assessed by a women’s health professional to appropriately prescribe individualised exercise best suited to you. Exercise should focus on:
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Restoring breathing patterns that promote a tension free diaphragm
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Ensure core synergy i.e. pelvic floor, abdominals and diaphragm work together as a unit
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Load abdominal wall safely and progressively
Hypermobility and POTS
Hypermobility and POTS tend to go hand in hand and can be managed effectively though exercise.
The hypermobility spectrum can vary from “being bendy”, to excessive hypermobility resulting in pain and dysfunction, significantly impacting quality of life (EDS)
Hypermobility is often objectively noted as increased joint mobility, but it also impacts the cardiovascular system and pelvic floor due to ligament laxity supporting the pelvic organs.
POTS is a condition on it’s own but also a symptom of hypermobility and can present as both cardiac and non cardiac symptoms:
Working with an exercise physiologist will enhance your symptom management through:
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Appropriate pacing of activity
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Muscle strength to reinforce passive joint structures, increasing dynamic joint stability
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Reduce active muscle holding/gripping and associated fatigue
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Improve motor control
Cardiac Symptoms
Light-headedness
Chest discomfort
Shortness of breath
Palpitations
Tachycardia
Fainting
Exercise intolerance
Non Cardiac Symptoms
Headaches
Dizziness
Fatigue
Difficulty falling asleep
Fatigue
Anxiety
Bladder bowel disturbances
Finding Balance Through Movement
No two bodies experience this stage the same way, and that’s why perimenopause exercise and diastasis recti therapy should never be one-size-fits-all. Whether it’s hot flushes that disrupt your day or aches that weren’t there before, the right kind of movement can make a world of difference. Our team takes the time to understand what you’re going through and builds a plan that feels doable and kind to your body. It’s not about pushing harder, it’s about moving smarter, regaining energy, and feeling more in control as your body changes.
Gentle Support for Core Recovery
Your body has done something incredible, and it deserves care, not pressure. If you’re dealing with core weakness or that lingering “gap” feeling post-pregnancy, diastasis recti therapy and perimenopause exercise can help reconnect you with your strength. We focus on gentle, guided movements that restore core stability without overwhelming your system. It’s not about “snapping back,” but about building back safely, with patience and the right support. Whether you’re months or years postpartum, we’ll meet you where you are and help you feel strong from the inside out.
