Physical activity can help ease low moods and depressive symptoms during perimenopause, according to research published in the journal Menopause. About 4 in 10 women experience mood symptoms during this transition, per the American College of Obstetricians and Gynecologists.
Can exercise relieve perimenopause mood symptoms?
Working out serves as a useful tool for many women managing the emotional shifts of midlife. The review evaluated 12 studies involving 1,003 women aged 40 to 65 across seven countries who were experiencing perimenopause or were within the first five years of menopause. Overall, structured physical activity led to measurable improvements in depressive symptoms, mood, and quality of life.
However, Simone Saidel, a clinical psychologist and lead author of the review, emphasized that exercise alone cannot solve everything. “It’s important that women don’t feel they simply need to exercise more if they’re still struggling,” Saidel noted. Hormonal fluctuations during this phase directly affect brain chemistry, as estrogen interacts with serotonin and dopamine, while progesterone influences neural signaling.
Which workouts work best for midlife mood changes?
Researchers grouped interventions into two broad categories: aerobic-based exercises and mind-body activities. Aerobic sessions—such as walking, dancing, and Zumba—helped more with depressive symptoms and overall quality of life. In contrast, mind-body activities—such as yoga, Pilates, and tai chi—helped more with emotional wellbeing and coping abilities, according to the findings.
Aerobic exercises often required fewer weekly sessions to produce effects, such as walking for 30 minutes three times a week. Meanwhile, mind-body routines frequently involved longer or more frequent classes focused on breathwork and mindfulness.
What do medical experts recommend for symptom management?
Stephanie Faubion, MD, Director for the Mayo Clinic Center for Women’s Health and Medical Director for The Menopause Society, cautioned against viewing workouts as a direct standalone treatment for clinical depression tied specifically to menopause, noting that this was a relatively small body of evidence. Katya Rubinow, a board-certified endocrinologist at UW Medicine in Seattle, explained that certain activities prompt the brain to release chemicals involved in mood and reward, including endorphins and dopamine.
Beyond mental health, regular physical activity supports metabolic health, muscle mass, and bone density. For general health, the Centers for Disease Control and Prevention recommends at least 150 minutes of moderate-intensity activity or 75 minutes of vigorous activity each week, alongside muscle-strengthening exercises twice weekly.
Frequently Asked Questions
How long do workout programs need to last to show mental benefits?
Because individual responses vary, researchers advise finding a routine that fits realistically into daily life.
Why might aerobic exercise affect depression differently than yoga?
Aerobic activities prompt the brain to release chemicals involved in mood and reward, including endorphins and dopamine. Mind-body activities use breathwork and body awareness to enhance emotional regulation and stress management.
When should women seek professional medical treatment instead of working out?
If you are already exercising regularly and still feel low, bring it up with your healthcare provider, especially if symptoms are affecting your work or relationships.
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