Walking, Yoga May Ease Menopause Symptoms, Study Finds

Engaging in regular physical activity, such as walking or yoga, may significantly improve the quality of life and reduce mood swings for women experiencing menopause, according to new research.

The study, published in the Menopause Journal by experts at University College London (UCL), analyzed 12 trials involving over 1,000 women aged 40 to 65. The findings indicate that various forms of exercise can help mitigate psychological symptoms associated with menopause.

Aerobic exercises, including walking, dancing, and activities like Zumba and taekwondo, were found to enhance mood and overall well-being. These benefits were particularly noted during perimenopause, a phase characterized by fluctuating estrogen levels that can increase the likelihood of mood swings.

Mind-body activities such as yoga and Pilates also demonstrated a positive impact, improving women's psychological quality of life. Professor Aimee Spector, lead author of the study and director of the UCL Menopause Mind Lab, stated that physical activity serves as an "effective, accessible, non-pharmacological strategy to support psychological well-being and quality of life during midlife menopause." She also highlighted that group exercise classes can foster social connections and peer support, further contributing to an improved quality of life.

Simone Saidel, an NHS clinical psychologist and co-author of the study, noted the limitations in current treatment options for menopause, including hormone replacement therapy (HRT). She pointed out that many women are unable or choose not to take HRT, and that there are also health inequalities and ethnic variations affecting access and attitudes toward it. Saidel suggested that the study expands the available options for symptom management, potentially leading clinicians to recommend exercise as an early intervention or complementary treatment.

Menopause typically occurs between the ages of 45 and 55, marked by a permanent drop in sex hormone levels and the cessation of periods. Common symptoms include hot flashes, sleep disturbances, mood swings, and vaginal dryness, affecting up to 80 percent of women. Additionally, a quarter may experience anxiety, brain fog, and memory problems.

This research emerges alongside other studies on menopause, including recent findings suggesting that HRT may reduce the risk of dementia. However, these findings were based on observational data, making it impossible to establish a causal link. The growing market for menopause supplements, valued at nearly $17 billion globally, underscores the widespread search for effective symptom management strategies.