Regular physical activity helps alleviate perimenopause symptoms across somatic, urogenital, and psychological categories, with the strongest association found in reducing mental health hurdles like anxiety and mood changes, Healthline reported.
Can frequent exercise actually relieve perimenopause symptoms?
A study published by app developer Flo Health indicates that exercising more frequently is linked to fewer perimenopause symptoms overall. Study lead and co-author Liudmila Zhaunova, PhD, director of science at Flo Health, told Healthline that physical activity is low cost, accessible, and already known to benefit sleep, mood, and heart and bone health. Researchers recruited more than 1,800 women globally using the Flo app to complete online surveys regarding physical activity frequency and perimenopause symptoms. Participants reported on body-based issues like hot flashes, mental health changes, and urogenital issues using the Menopause Rating Scale. The data revealed that higher activity rates correlated with a lower symptom burden across all three domains.
Why do psychological symptoms respond best to movement?
The strongest association between exercise and perimenopause relief centered on mental well-being. Ross, who was not involved in the study, stated that exercise releases endorphins, improves blood vessel health, lowers inflammation, resets circadian rhythms, and supports the body’s internal cooling system.
How does strength training protect muscle mass and bone density?
Beyond general aerobic workouts, targeted strength training addresses the structural changes that accompany declining estrogen levels. According to physical therapist Nathan Carter, founder of Chiswick Physio, women can lose about 1% of muscle mass per year starting around age 40, which compounds into significant strength loss over time. Strength training counteracts this decline by stimulating muscle preservation and bone formation.
What types of workouts work best for daily routines?
Prudence Hall, MD, an OB-GYN in Santa Monica and author of Radiant Again & Forever, emphasized that building a sustainable routine requires prioritizing enjoyment over punishment. Hall, who was not involved in the Flo Health study, recommended activities like Pilates, tennis, racquetball, dance, or short high-intensity interval training circuits that make exercise feel like play. Similarly, a systematic review reviewed by University College London researchers and covered by Vijesti evaluated 12 randomized controlled trials involving more than 1,000 women. The analysis showed that aerobic activities such as walking, dancing, and aerobics produced pronounced results for depressive symptoms, while mind-body programs like yoga and Pilates improved psychological quality of life. The common denominator across successful routines remained regularity and repetition rather than a punishing schedule.
How often should menopausal women strength train?
How often do women need to strength train during menopause?
Health experts recommend training all major muscle groups at least twice a week, allowing a minimum of 48 hours of recovery between workouts. Beginners should start with bodyweight movements to master proper form before gradually increasing weight.
What specific movement patterns mimic everyday tasks?
Chiswick Physio outlines five key movement patterns for menopausal women: squats for sitting, hinges for lifting, lunges for climbing stairs, pulls for gardening tasks, and pushes for opening doors or pushing carts.
Worth a look