Highlights
- Estrogen decline during menopause accelerates muscle and bone loss, making travel-related inactivity more impactful (NIH).
- Up to 20 percent of bone density can be lost in the first 5–7 years after menopause if no preventive action is taken (International Osteoporosis Foundation).
- Even short 10–15 minute bouts of daily movement can reduce stiffness, support muscle tone, and improve energy.
- Smart travel strategies like hydration, prioritizing protein, and maintaining supplements help protect long-term health.
Travelling can be a refreshing change of pace—but it can also disrupt the healthy habits many women work hard to maintain, particularly during midlife. Whether it’s for work or leisure, long periods of sitting, irregular meals, disrupted sleep, and missed movement can all add up.
For women navigating perimenopause or menopause, this disruption comes with added concerns—namely, the accelerated loss of muscle and bone density that can occur during this stage of life. This is pertinent, especially among patients who travel frequently or are preparing for extended trips.
Why It Matters More in Midlife
The hormonal shifts that occur during menopause—especially the decline in estrogen—can significantly affect both muscle and bone health. Even a short period of inactivity can make these changes more pronounced, particularly if travel becomes a regular part of your lifestyle.
Research shows that muscle loss (sarcopenia) and bone density decline are among the most common and concerning physical changes in this phase of life (Mayo Clinic). Staying active is one of the most effective ways to protect against both—but when you’re away from your usual routine, that’s often easier said than done.
Small Movements, Big Impact
The good news is that it doesn’t take hours in a gym to make a difference. Brief bouts of movement—even just 10–15 minutes a day—can help reduce stiffness, support muscle tone, and keep your body feeling energised.
It’s not about intensity. It’s about intention and consistency.
Simple movement strategies like walking, stretching, taking the stairs, or gentle mobility work can help counteract the effects of travel-related inactivity.
Simple movement strategies like walking, stretching, taking the stairs, or gentle mobility work can help counteract the effects of travel-related inactivity.
What to Keep in Mind While Travelling
Here are a few practical reminders we often share with clients:
Keep moving throughout the day
even if it’s just a walk around the hotel or light stretching between meetings.Stay hydrated
Sun lights, heat, and caffeine can all contribute to dehydration, which affects joints, energy, and recovery.Prioritise Protein
Travel often leads to carb-heavy meals; try to include quality protein sources when possible to support muscle maintenance.Support your sleep
Disrupted sleep can throw off hormones and recovery. Eye masks, magnesium, or melatonin (if advised) can help.Know your supplements
Continue with any bone and muscle-supporting supplements prescribed by your practitioner.
How Our Menopause Clinic Can Help
If you’re someone who travels often—or is planning a trip soon—our menopause clinic in Dubai can offer support to help you stay on track. We work with you to:
- Understand your risk for bone and muscle loss based on age, lifestyle, and hormonal profile
- Recommend supplements that support bone strength, joint mobility, and muscle recovery
- Offer guidance around sleep, nutrition, and symptom management while travelling
- Tailor a wellness plan that works both at home and on the go
Menopause doesn’t pause just because you’re travelling—and neither should your care.
If you’d like personalised support, our menopause clinic is here to help.
Frequently Asked Questions
1. Can short movement breaks really help with muscle and bone health?
Even a few minutes of intentional movement each day can stimulate the muscles and bones enough to make a difference—especially when done consistently.
2.Why do I feel stiffer or more tired when I travel now?
Changes in routine, less movement, poor sleep, and dehydration all contribute—but hormonal shifts during menopause can make these effects feel more pronounced.
3. Is it safe to travel without exercising?
Absolutely. But prolonged inactivity—especially in midlife—can increase the risk of muscle and bone loss. A little movement goes a long way.
4. Do I need to change my supplements while travelling?
Not necessarily. Most bone- and muscle-supporting supplements should remain consistent, but it’s best to speak to your menopause clinic practitioner before making any changes.
5. What can I do on long flights or car journeys?
Try to stand, stretch, and move at regular intervals. Staying hydrated and avoiding prolonged stillness can also support circulation and reduce stiffness.
5. I travel often for work—should I be concerned?
If you’re in perimenopause or menopause, it’s worth having a conversation with a specialist to make sure you’re taking steps to protect your long-term health, even with a busy travel schedule.
