Study finds exercise improves psychological wellbeing in menopausal women

Physical activity, including walking, dancing, and yoga, significantly improves depression, mood, and quality of life for women experiencing menopause, according to a systematic review and meta-analysis published in the Menopause Journal.

Exercise Impacts on Menopausal Wellbeing

The study, which examined women in both perimenopause and early post-menopause, categorized physical activity into two distinct groups: aerobic-based interventions (ABIs) and mind-body activities (MBAs). ABIs—which included activities such as walking, Zumba, dance, and Taekwondo—showed the strongest results for reducing depressive symptoms. Researchers linked these improvements to the increased release of endorphins, which can help stabilize mood during a period when estrogen fluctuations often increase vulnerability to emotional instability.

In contrast, mind-body activities, including yoga, tai chi, Pilates, and stretching, were found to be particularly effective at improving psychological quality of life. These exercises focus on mindfulness, breathwork, and body awareness, which the research team suggests may enhance emotional regulation. The study noted that the social component of group-based fitness classes likely contributed to these positive outcomes by fostering peer support.

The majority of the interventions also used group-based formats, likely to foster social connection and peer support, both being factors associated with improved quality of life during menopause.

Professor Aimee Spector, Senior Author and Director of the UCL Menopause Mind Lab

Clinical Applications for Symptom Management

Menopause, defined as the point when a woman’s periods stop due to declining hormone levels, typically occurs between the ages of 45 and 55. With an estimated 13 million women currently in the perimenopausal or menopausal stage in the UK, the impact of psychological symptoms—such as anxiety, stress, and cognitive difficulties—is significant. Data suggests these symptoms contribute to approximately one in ten women leaving the workforce.

Lead author and NHS Clinical Psychologist Simone Saidel noted that current treatment options, such as hormone therapy, are not accessible or desirable for all women. Treatment options for menopause are limited, with many women being unable to or choosing not to take hormone therapy, Saidel stated. There are also significant health inequalities in terms of HRT access, and ethnic variations in attitudes towards it. The researchers suggest that physical activity serves as a low-cost, accessible, and non-pharmacological intervention that clinicians can recommend as an early strategy or an adjunct to existing medical treatments.

Research Limitations and Future Directions

While the findings indicate clear benefits, the researchers emphasized that the current evidence base remains limited. The meta-analysis included trials from seven countries, including Brazil, China, Tunisia, India, Iran, Korea, and the USA. However, the study authors noted substantial variation between the trials and cautioned that many were judged to be at a high risk of bias. Future research is required to determine which specific forms of physical activity provide the most benefit and how they can be most effectively integrated into standard menopausal care.

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