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Physical activity may help support mood and improve quality of life during the menopause transition, according to a study published on October 13 in Menopause, the journal of the Menopause Society.
This review of 12 clinical trials involving over 1,000 people ages 40 to 65 found that both aerobic and mind-body exercises may be associated with reduced depressive symptoms and improved well-being.
What type of exercise helps improve menopause symptoms?It is common for individuals to experience psychological symptoms during menopause, including depression, anxiety, low mood, stress, and difficulty with thinking and memory. These symptoms can have a significant effect on quality of life, with an estimated 1 in 10 women leaving work due to menopause symptoms.
This study found that regular physical activity may help improve certain psychological symptoms and overall quality of life during menopause.
The types of physical activity in the review were broken into two categories: aerobic-based exercise (ABIs) and mind-body activities (MBAs).
ABIs included:
MBAs included:
The researchers found that ABIs showed the strongest effects on reducing depressive symptoms and improving overall quality of life. This may be particularly relevant during perimenopause when women may be more vulnerable to mood instability due to estrogen fluctuations.
How aerobic exercise can affect the bodySherry Ross, MD, board certified OB/GYN and Women’s Health Expert at Providence Saint John’s Health Center in Santa Monica, CA, who wasn’t involved in the study, pointed out that there are various ways that ABIs can have positive effects.
Ross explained that aerobic exercise may help improve menopausal symptoms through several mechanisms, including the release of endorphins, reduced inflammation, improved cholesterol levels, and better regulation of body temperature and sleep cycles.
MBAs were shown to have a greater effect on improving psychological quality of life. These exercises involve mindfulness, body awareness, and breathwork. They may help improve emotional regulation.
ABIs tended to require fewer sessions. This may mean these types of exercises are easier to fit in, especially if you are facing time or energy constraints. For example, in one trial, participants were instructed to walk for 30 minutes, three times per week. In another trial, participants attended three hour-long Zumba classes per week.
In contrast, one trial using MBAs instructed participants to attend two 75-minute yoga classes each week, and another had participants attend daily one-hour yoga classes.
Stephanie Faubion, MD, Director for the Mayo Clinic Center for Women’s Health and Medical Director for The Menopause Society, who wasn’t involved in the study, told Healthline that these findings are encouraging.
However, she also cautioned that this was a relatively small body of evidence. “While physical activity is an important component of a healthy lifestyle during midlife, I would be cautious about interpreting these findings to mean that exercise is a treatment for depression related specifically to menopause,” she said.
How does exercise help improve mood during menopause?Research has shown that physical activity can positively affect mental health. Studies have also found that regular exercise can help improve symptoms of depression and anxiety.
Faubion told Healthline that, broadly speaking, regular physical activity may support mood through multiple pathways, including better sleep, improved physical function, and overall well-being.
However, she also noted that this study cannot tell us precisely why the improvements occurred or whether aerobic exercise is superior to other forms of activity.
What other ways can exercise help with menopause?Faubion said that recommending physical activity during and after menopause extends well beyond mood.
“Physical activity is important for cardiovascular and metabolic health, maintaining muscle mass and physical function, and supporting bone health,” she said.
“These become particularly important at midlife as women experience age- and menopause-related changes in body composition, bone, and cardiometabolic health,” Faubion added.
Ross agreed that physical activity is important for more than just mood and mental health improvement. She also noted that there are other types of exercise beyond ABIs and MBAs that can benefit people during menopause:
“These types of activities help with weight loss or allow women to maintain a healthy weight. If you are not ready for aerobic exercises, stretching and simple exercises help with balance and stability,” Ross said.
Faubion told Healthline that physical activity is an important part of healthy aging and should be encouraged during the menopause transition, but it should not be suggested that women can simply exercise their way out of significant depression or other bothersome menopause symptoms.
“Women experiencing persistent depression, anxiety, or symptoms that interfere with their quality of life should seek evaluation and discuss the full range of evidence-based treatment options with their healthcare clinician,” Faubion said.