Menopause is an important transitional period in a person’s life — one that typically prompts reproductive, physical, mental, and emotional changes. Because menopause is life-changing in all of these ways, it’s an ideal time to reconnect with your body and mind through fitness. Experts share how exercise can relieve menopausal symptoms and improve physical and mental health, and the best moves to help you get there.
Perimenopause vs. Menopause
First, let’s start with the basics. Though we often say “menopause,” there are actually three different terms to learn. Menopausal effects are categorized as perimenopause (before menopause), menopause, and postmenopause (after menopause).
Elizabeth Ward, RDN, a menopause specialist based in Reading, Massachusetts, tells DailyOM, “Menopause is really just one day: the day you have gone 12 months in a row without a period.” For most people, that date typically occurs between 45 and 55 years old, according to the National Institutes of Health’s National Institute on Aging.
Everything that occurs before menopause is considered the perimenopausal period — where the body experiences symptoms in preparation for menopause. This usually begins in a woman’s 40s and will last until the moment they have reached menopause, says Shweta Shah, an OBGY and IVF specialist based in Mumbai, India. Everything that occurs after menopause is considered the postmenopausal period.
Overall, women can expect to spend almost a third of their lives in menopause and the period after.
Interested in learning more? Check out Shedding Your Menopausal Middle in 10 Days
Symptoms of Perimenopause and Menopause
Menopause is influenced by a decrease in estrogen levels, which occurs naturally as women age. This fluctuation in hormones can have profound effects on the body. In fact, research published in The American Journal of Medicine found that 85 percent of women will experience menopausal symptoms in their lifetime.
According to Dr. Shah, perimenopause and menopause symptoms include:
- Hot flashes
- Night sweats
- Sleep problems
- Mood swings (feeling sad or anxious, depressed, irritable)
- Weight gain
- Vaginal dryness
- Change in energy levels
- Lower sex drive
A side note: There are some factors that can worsen or expedite menopause symptoms. For example, a May 2017 study from The North American Menopause Society suggests that obesity may contribute to more severe vasomotor symptoms (VMS), such as hot flashes and night sweats, and smoking is associated with early menopause symptoms, according to an April 2018 study from the American Journal of Epidemiology.
It’s worth having a discussion with your healthcare provider about any questions you have about menopause, and ask if they suggest taking a supplement or making any changes to your diet. (Research shows that the Mediterranean Diet can have positive benefits for menopausal women, including lower fat mass and supporting muscle mass.)
Health and Mood Benefits of Exercise During Menopause
We all know exercise is beneficial to overall health. But why is it so important for people going through menopause?
For one thing, exercise can help us fight off the urge to crawl back into bed. Research published in the Journal of Psychosomatic Obstetrics and Gynecology states that the leading menopause symptom is fatigue. Menopause causes a decrease in hormones, and hormones are responsible for energizing the body, says Nancy Mitchell, RN, geriatric specialist and contributing writer for Assisted Living Center, based in Atlanta. That’s where exercise can play a major role.
In addition to positive hormone regulation, both Mitchell and Shah agree that exercise may relieve the symptom of disrupted sleep cycles caused by hormone fluctuation. According to research published in the Journal of Menopausal Medicine in 2019, estrogen has been proven to reduce sleep latency, minimize middle-of-the-night awakenings, and increase total sleep time. Since menopausal women are going through estrogen withdrawals, it’s not uncommon for them to experience poor sleep patterns and insomnia, explains Mitchell. “Exercise is an excellent way to reduce stress, which, in turn, helps the body relax and encourages sound sleep.”
While bone health isn’t typically at the forefront of our minds, exercise during your 40s, 50s, and beyond is important for long-term bone strength. During the menopausal transition period, all women lose 10 percent of their bone mass density (BMD) — and 50 percent of women will lose up to 20 percent — according to a March 2015 study from Chronic Diseases and Translational Medicine. Shah explains, “Exercise can help to maintain bone density and muscle mass, which can decline during menopause.”
Getting moving can also offer benefits for heart health, and there is plenty of research to support exercise as a tool to reduce anxiety and depression in older adults. And though there is still more research to be done in this area, studies lean toward showing the success of moderate-intensity exercise, which includes both aerobic exercise and resistance training, to help reduce hot flashes.
Obesity can increase the risk of stroke in postmenopausal women, and exercise, along with a Mediterranean diet, can be a helpful tool for maintaining — or working toward — a healthy weight.
In short, exercise offers measurable benefits to both body and mind during menopause.
5 Best Exercises During Menopause
If you’re not sure where to start, the experts provided DailyOM with exercises that are ideal for women going through menopause.
1. For Stress Relief: Try Yoga
For many women, menopause symptoms present the inevitably stark realization that your body is changing — which can be stressful, not to mention all the other challenges mid-life and beyond can throw our way (sandwich generation, anyone?). According to Shah, engaging in activity that brings the mind and body together is a key to stress relief, which is just one of the many reasons yoga can be such a powerful practice during menopause.
“Mind-body therapies, such as yoga or tai chi, can be helpful in managing menopausal symptoms and promoting mental health,” says Shah. “These practices can help to reduce stress and promote relaxation.”
Ward also notes that women who have joint or muscle discomfort may prefer this form of low-impact exercise.
2. For Hormone Balance and Bone Health: Try Strength Training
All three experts recommend strength training, such as resistance training or weight lifting, for women going through menopause. “Weight lifting will help you balance your dwindling hormone levels and revert as close as possible to a healthy metabolism,” says Mitchell.
As mentioned, menopause can affect bone density. Strength training can increase muscle mass and strengthen the muscles around naturally declining bones so that they are fully protected, according to Ward.
3. For Anxiety and Depression Relief: Try Group Workouts
If you’re going to exercise, why not make it fun? “Working out, especially with friends, is a great way to boost mood and socialize,” says Ward, “which is helpful for a time of life when people often experience more anxiety and depression.” And since research shows that loneliness can actually increase menopausal symptoms, not only will being around others offer an antidote to feelings of loneliness and isolation, but it may also make menopausal symptoms better.
4. To Elevate Your Mood: Try Walking
Walking is the simplest form of low-impact exercise, says Shah. And while, of course, walking promotes cardiovascular health, consistent walking — 20 minutes per day, for example — can boost both energy and mood levels, Shah explains. It’s the perfect opportunity to jump on the #hotgirlwalk trend.
5. For Weight Maintenance: Try Swimming
Weight gain is a common symptom of menopause, so many people look for a workout that will target the belly. Ward suggests trying swimming or water aerobics because it’s “easy on the joints, uses the entire body, and is a great way to burn calories.”
How to Start a New Exercise Routine
If you’re not currently active, making time for regular exercise can seem like a challenge. But the benefits are worth it!
Move your body in the way that you enjoy most, says Shah. “Anything that gets you moving!” she advises. For example, walk with your coworkers during your lunch break, play with your dog at the park, try an upbeat spin class, or squeeze in a mini workout whenever you’ve got a few minutes to spare. If you choose a form of fitness that you actually enjoy doing, you will more easily boost your mood and you’re more likely to stay motivated on the days you don’t feel like exercising.
“Start small and slow,” Mitchell advises. “Instead of going all out doing HIIT or intense cardio, focus on slow, weighted movements that can help you ease into a workout routine.”
Set yourself up for success by setting realistic, doable goals. You may not be able to run a marathon the next day, but you can gradually run farther and farther each week.
“The trick is to create a small overload on muscles, joints, and bones, and wait for your body to adapt and recover to reduce injury risk,” says Ward. “You’ve overdone it when your muscles stay sore for more than a few days after working out.”
Also, Ward suggests identifying with who you are currently. “Approach exercise from where you are right now, not where you used to be when you were younger or where you think you should be.”
A final bit of advice from Shah: Before starting any new fitness routine, especially as it pertains to menopause changes, it’s always best to talk to your doctor to get their okay.
The Bottom Line
It’s so important to keep your body moving, especially during the journey of menopause. While the exercises listed are a good place to start, you should always do what feels best for you and your body. They may not work for every body, and that’s okay.
“Any movement is beneficial, so don’t discount taking 10-minute walks, doing housework, or gardening,” concludes Ward.
The main thing to remember is that any exercise is “good” exercise — whether it’s a supercharged strength-training session or a brief, gentle stretching routine to start your day.
