THRIVING THROUGH MENOPAUSE: PRACTICAL TIPS AND SUPPORT Menopause affects everyone differently, and it can impact your work and wellbeing. The good news? There are practical ways to manage these changes and AIA is here to help. We take a whole-person approach to wellbeing, inspired by Te Whare Tapa Whā, the Māori health model. Think of your wellbeing like a whare (meeting house) with four walls: your physical, mental, social, and spiritual health. If one wall is shaky, the whole house feels it. That’s why we look beyond just physical symptoms - because thriving through menopause means caring for all parts of you. Click through each section to explore practical tips, support, and ways to feel more empowered at work and beyond.
PHYSICAL WELLBEING (TAHA TINANA) Menopause brings changes that can affect your body in many ways, from energy levels to bone health. Caring for your physical wellbeing during this time can ease symptoms, improve comfort, and support long-term health. Here are some practical tips: Set Up Your Workspace for Success Having an ergonomic and comfortable workspace reduces physical strain and supports focus. • Follow our Workstation Guidelines or contact the Health, Safety & Wellbeing (HSW) team for support. • At AIA House, you have access to a variety of spaces and the flexibility to choose a work setting that suits your needs – from standing desks, quiet zones, focus rooms, and collaboration spaces. • Wellness Rooms (Levels 3 & 5) are available for all your wellness needs including for meditation, stretching, prayer, or breastfeeding. Movement & Exercise Staying active during menopause can make a big difference to how you feel — physically and mentally. Regular movement helps reduce joint pain, improve mood, and support bone health, which becomes increasingly important during this stage of life. Here are some practical ideas: • Strength Training – Resistance exercises help maintain muscle mass and bone density, reducing the risk of osteoporosis. • Gentle Movement – Yoga, tai chi, or Pilates can ease muscle tension, improve flexibility and calm the nervous system. • Cardio – Cardio ranging from high-intensity workouts like cycling or HIIT to low-impact options like walking, swimming, or dancing can be very beneficial for heart, mood and overall wellbeing. Choose what feels energising and sustainable for you. • Stretching Breaks – Take short breaks during the day to stretch your back, hips, and shoulders. • Mind-body Practices – Yoga, tai chi or meditation can also support mental wellbeing by reducing stress and improving sleep quality. • Professional Support – Consider professional support such as physiotherapy, acupuncture, reflexology or massage for symptom management. Start small, even 10 minutes of movement can make a difference. Build up gradually and choose activities you enjoy.
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Menopause Support Toolkit
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