A new study reports that exercising more frequently may help alleviate perimenopause symptoms. While increased physical activity was linked to improved perimenopause symptoms overall, the strongest association was with psychological symptoms like anxiety.Finding exercises you enjoy and creating accountability can help increase your physical activity level.<\/p>\n
A new study found that exercising more frequently may help alleviate perimenopause symptoms like hot flashes, anxiety, and urinary issues. <\/p>\n
\u201cPhysical activity is low cost, accessible, and already known to benefit sleep, mood, and heart and bone health<\/a> \u2014 all areas that matter a great deal during perimenopause,\u201d said study lead and co-author Liudmila Zhaunova<\/a>, PhD, director of science at Flo Health \u2014 the developer of a women\u2019s health tracking app, which was used to collect health data for this study. \u201cBut when we looked at the research, there was surprisingly little evidence specific to perimenopause.\u201d<\/p>\n \u201cHormone therapy<\/a> isn\u2019t suitable or desired for everyone, so women deserve a broader set of evidence-based options,\u201d Zhaunova told Healthline. \u201cThe more we understand about accessible, lifestyle-based approaches, the better equipped women and their healthcare providers are to build a plan that works for them.\u201d<\/p>\n Study researchers recruited more than 1,800 women from around the globe who were using the Flo app. <\/p>\n Study participants were asked to complete online surveys about their physical activity, from not being physically active<\/a> to exercising more than 5 days a week. <\/p>\n Participants were also asked to report on their perimenopause symptoms in three categories \u2014 somatic (body-based issues like hot flashes), psychological (mental health issues<\/a> like mood changes<\/a>), and urogenital (issues regarding the urinary or vaginal areas). Researchers rated the severity of these symptoms using the Menopause Rating Scale (MRS).<\/p>\n The researchers found that higher rates of physical activity were associated with fewer perimenopausal symptoms across all three categories. <\/p>\n \u201cPerimenopause symptoms are wide-ranging, and women often experience several at once,\u201d Zhaunova said. \u201cSeeing a lower symptom burden across all three domains suggests that being more active may be relevant to women\u2019s overall experience, not just one symptom.\u201d <\/p>\n Additionally, the scientists discovered that the greatest exercise benefit was observed in the reduction of perimenopausal psychological symptoms. <\/p>\n \u201cPsychological symptoms, such as low mood, irritability, anxiety, and exhaustion, are among the most disruptive parts of perimenopause, and they\u2019re often overlooked or not recognized as related to this life stage,\u201d Zhaunova explained. <\/p>\n \u201cOur findings suggest that physical activity may matter most for mood and anxiety-related symptoms,\u201d she continued. <\/p>\n \u201cThis could help women and clinicians have more informed conversations about how to support mental well-being during perimenopause. That said, women with more symptoms may find it harder to exercise, so we need further research to understand the direction of the relationship.\u201d<\/p>\n Sherry Ross<\/a>, MD, a board certified OB-GYN and Women\u2019s Health Expert at Providence Saint John\u2019s Health Center in Santa Monica, CA, said that regular exercise could potentially help relieve perimenopause symptoms like hot flashes and mood changes. Ross wasn\u2019t involved in this study, but noted other benefits of exercising during this life stage:<\/p>\n \u201cExercise releases endorphins<\/a>, improves blood vessel health, lowers inflammation<\/a>, helps reset circadian rhythm<\/a>, and improves the body\u2019s internal cooling system,\u201d Ross told Healthline. \u201cCollectively, these changes ease anxiety, irritability, mood changes, sleep, and fatigue.\u201d<\/p>\n \u201cThere were mixed reviews on how exercise benefits hot flashes, but exercise does help with weight control, which may benefit hot flashes,\u201d she said. \u201cStrengthening the pelvic floor and core may help with the urinary symptoms women many experience in perimenopause.\u201d<\/p>\n Prudence Hall<\/a>, MD, an OB-GYN in private practice in Santa Monica, CA, and author of \u201cRadiant Again & Forever,\u201d said that building a sustainable exercise routine requires consistency, joy, and community. Hall wasn\u2019t involved in the study, but shared some exercise tips for perimenopausal women.<\/p>\n Create built-in accountability: Schedule recurring exercise sessions with a friend, whether meeting in person or syncing up virtually.Prioritize enjoyment over punishment: Choose activities that genuinely make you happy, whether that is Pilates<\/a>, tennis, racquetball, dance, or short high intensity interval training (HIIT)<\/a> circuits. \u201cWhen exercise feels like play rather than a chore, consistency follows naturally,\u201d Hall said. Remove logistical friction: Work with a trainer if possible, or build an accessible library of on-demand online classes that fit your schedule.Connect movement to cellular health: Remember that exercise is not just about weight management; it literally rebuilds your body\u2019s cellular engine. \u201cReconnecting with physical strength and seeing a vibrant, energized body emerge is one of the most empowering experiences a woman can have during midlife,\u201d Hall said. <\/p>\n \u201cToo often in midlife, previously stable women suddenly plummet into deep depression<\/a> and anxiety, only to be prescribed multiple medications with debilitating side effects that never address the underlying biology,\u201d Hall said. <\/p>\n