By Lesley Aitken, Founder of Nurturing Skills
Menopause is a phase of life that comes swinging at every woman, but that doesn’t mean we have to take the hits lying down. The hot flushes, mood swings, night sweats, and bone-aching fatigue might feel overwhelming, but there’s a way to fight back—and it’s way more fun than you’d expect.
Boxing has been a game-changer for me, helping me punch through menopause with confidence, energy and a whole lot of laughs. And the best part? I’m not doing it alone. Thanks to BOX12, I’ve been training with like-minded women who understand the journey and bring a dose of camaraderie and fun to every session.
Here’s how boxing, alongside solutions like HRT (Hormone Replacement Therapy), supplements and a supportive group dynamic, has helped me and so many others tackle menopause head-on.
HRT and Menopause: A Vital Piece of the Puzzle
For many women, HRT is a key player in managing menopause. By replacing hormones like oestrogen and progesterone, HRT can help with symptoms such as:
• Hot flushes
• Night sweats
• Mood swings
• Brain fog
• Reduced bone density
But while HRT is fantastic for balancing hormones, it’s not the full solution. Menopause impacts every part of your body and mind, which is why I’ve found a holistic approach—including boxing with the BOX12 POD—so powerful.
Why Boxing is a Menopause Game-Changer
Boxing isn’t just an intense workout—it’s empowering, energising and yes, fun. It’s also the perfect complement to menopause treatments like HRT or natural remedies.
Here’s what boxing does for menopausal women:
1. Builds Bone and Muscle Strength
Boxing is a weight-bearing exercise that strengthens bones, helping to fight off menopause-related osteoporosis. It’s a perfect partner to calcium and vitamin D supplements or HRT, which also support bone health.
2. Boosts Cardiovascular Fitness
Hormonal changes can increase your risk of heart disease. Boxing keeps your heart in fighting shape while torching calories and supporting weight management.
3. Lifts Your Mood and Reduces Stress
Punching a bag or pads is not only empowering but also an incredible stress reliever. Add the endorphin boost from physical activity and you’ve got a recipe for feeling fabulous.
4. Improves Mental Focus and Sleep
Menopause brain fog? Boxing demands focus and coordination, sharpening your mental clarity. Plus, the physical exertion helps combat insomnia and night sweats for a better night’s sleep.
5. Encourages Better Posture
Core strength, balance and coordination are all key parts of boxing, helping you stand taller and feel stronger every day.
BOX12: Fitness, Fun, and Friendship
What makes boxing even more rewarding is the BOX12 programmes. These individual and small-group sessions or one-to-one training are ideal for women navigating menopause. They’re not just about fitness—they’re about connection, support and having a giggle while working up a sweat.
Here’s why BOX12 is so special:
• Train with Like-Minded Women
Everyone in the POD is going through similar challenges, from hot flushes to mood swings. We cheer each other on, share stories and have a good laugh, which makes each session as much about friendship as fitness.
• Fun and Energising Workouts
The sessions are varied, engaging and—most importantly—fun! Whether it’s perfecting a jab or mastering a combination, you’ll be smiling through the sweat.
• A Safe, Supportive Space
BOX12 workouts are designed to meet you where you are, no matter your fitness level. There’s no pressure to keep up—just encouragement to keep going.
• A Holistic Approach
It’s not just about the physical benefits. BOX12 is focussed on building confidence, improving mental resilience and creating a sense of empowerment that carries over into every part of your life.
Combining Solutions for Menopause Management
No single solution works for everyone, which is why combining treatments often yields the best results. Here’s how boxing fits into a wider menopause toolkit:
1. HRT + Boxing
HRT balances hormones while boxing strengthens your body and clears your mind, creating a powerhouse combination.
2. Supplements + BOX12
Taking magnesium (for muscle recovery and better sleep) or omega-3 (for heart and brain health)? Add boxing to maximise the effects.
3. Dietary Adjustments + Boxing
Pair a menopause-friendly diet rich in calcium, protein, and phytoestrogens with BOX12 sessions to support bone health and maintain energy levels.
4. Alternative Therapies + Fitness
Not on HRT? No problem. Boxing complements natural remedies like black cohosh, acupuncture, or mindfulness to create a well-rounded approach.
Tackle Menopause with Fun, Strength, and a Champion’s Posture
Menopause may feel like a fight, but with the right tools and mindset, it’s one you can win. Boxing has shown me—and so many other women—that midlife can be a time of growth, empowerment and laughter.
Through BOX12, I’ve built strength, improved my posture, and found a group of women who’ve become friends as much as training partners. Together, we’ve turned what could have been a struggle into an uplifting and energising experience.
So, if you’re ready to take on menopause with confidence, why not try a BOX12 workout? Whether you’re on HRT, taking supplements, or embracing alternative therapies, boxing provides the physical and mental boost you need to thrive.
Let’s punch through menopause, one jab at a time—stronger, happier and surrounded by women who’ve got your back.