Creating inclusive environments helps more people feel confident to take part in sport and physical activity. Being active can support physical health, mental wellbeing, strength, confidence and social connection. However, for many women experiencing perimenopause and menopause, taking part in sport and physical activity can become more challenging due to physical symptoms, changing confidence levels and concerns about how they may be perceived by others.
At Active Kent & Medway, we are committed to reducing inequalities and creating opportunities where everyone feels able to move more in ways that work for them. This guide outlines common barriers and simple, practical actions that clubs, coaches and activity providers can take to create more supportive and inclusive environments for women during this stage of life.
- Understanding the barriers
Perimenopause and menopause affect every woman differently. Symptoms can vary significantly and may change from day to day. Common barriers to participation include:
- Hot flushes and temperature regulation difficulties
- Fatigue and reduced energy levels
- Joint pain, muscle aches and stiffness
- Anxiety, low mood or reduced confidence
- Brain fog and difficulty concentrating
- Concerns about fitness levels or body changes
- Fear of judgement or embarrassment about symptoms
- Limited awareness or understanding from coaches, staff or other participants
- Lack of flexibility when symptoms fluctuate
For some women, these barriers can lead to reduced participation or stopping activity altogether, despite the significant benefits that being active can provide.
- Breaking down barriers
Create a culture of understanding
- Recognise that menopause is a normal life stage, not a taboo subject.
- Encourage open conversations where participants feel comfortable discussing their needs if they wish.
- Help staff and volunteers understand the impact menopause can have on participation and wellbeing.
Be flexible and adaptable
- Encourage participants to work at their own pace.
- Offer alternatives and adaptations during activities where possible.
- Recognise that some women may have good days and more challenging days.
Consider the physical environment
- Ensure access to drinking water before, during and after activity.
- Provide opportunities for breaks when needed.
- Where possible, use well-ventilated spaces or provide cooler areas.
- Consider session timings that work for participants managing fatigue or disrupted sleep.
Use inclusive language
- Avoid assumptions about fitness, ability or appearance.
- Focus on how movement can support health, strength, wellbeing and enjoyment.
- Ensure promotional materials reflect a diverse range of women, ages and experiences.
Support confidence
- Create welcoming environments where new participants feel comfortable joining.
- Encourage peer support and social connections.
- Celebrate participation, progress and enjoyment rather than performance alone.
Review your policies and practices
- Include menopause awareness within wellbeing, equality, diversity and inclusion discussions.
- Ensure staff know how to respond sensitively to conversations about symptoms or support needs.
- Consider how your organisation can create a culture where women feel valued and understood.
- Creating more inclusive opportunities
Some organisations may wish to introduce targeted opportunities to help more women get active and stay active during perimenopause and menopause. Examples include:
- Menopause-friendly classes or activity sessions
- Walking groups and social activities
- Strength and resistance training programmes
- Informal beginner-friendly sessions
- Educational workshops alongside physical activity opportunities
- Peer support networks that encourage women to share experiences and learn from one another
Providing a range of options can help women find activities that suit their needs, preferences and circumstances. Women experiencing perimenopause and menopause are not a single group. Experiences vary greatly, and the best approach is to create supportive, welcoming environments that allow every participant to take part in a way that works for them.
- Guidance and support
There are a range of organisations that offer guidance and resources to help clubs become more menopause-friendly:
Women in Sport
Research, insight and guidance on supporting women and girls to be active throughout their lives.Buddle
Practical guidance for community sport and physical activity organisations on creating welcoming and inclusive environments.The Menopause Charity
Expert information, education and resources on menopause awareness and support.Menopause Matters
Independent information and practical advice on menopause symptoms, treatment options and lifestyle approaches.CIMSPA Menopause Resources
Professional development resources to help sport and physical activity professionals better support women experiencing menopause.
