Can Exercise Help Ease Menopause Symptoms?

can exercise help with menopause?


Many women struggling with menopausal symptoms look for natural menopause treatment to alleviate some of their inconveniences and discomforts. There is plenty of speculation on the Internet as to the benefits of exercise to relieve symptoms, but is there any truth to it?

There’s not really a cut-and-dried way to answer that question, as there are a number of aspects to this broad issue.

First, there isn’t actually conclusive scientific research proving that exercise helps relieve menopause symptoms for most women, though there are a number of independent studies suggesting that it can certainly assist with specific symptoms.

Since our bodies go through so many changes during this stage of our lives, the risk for certain health problems increases, including:

  • Cardiovascular disease
  • Osteoporosis
  • Breast cancer
  • And more.

Leading a healthy lifestyle in general, including regular exercise and a healthy diet can help lessen the likelihood of developing these serious conditions.

Other benefits of exercise that can lead to relief of menopause symptoms include:

  • Preventing weight gain
  • Lowering stress levels
  • Preventing muscle loss
  • Acting as a natural anti-depressant
  • Increasing overall quality of life

Every woman’s body is different and we each experience a different combination of symptoms – however severe or mild – during menopause. Some of us will feel certain effects more than others, and there are some who could experience the entire range of menopausal symptoms with the volume turned up!

There are natural solutions that may help lessen the discomfort you’re in, and aren’t they worth a shot? After all, you could not only avoid the uncomfortable symptoms but you could also avoid drug-based solutions that could have undesirable side effects.

Study: Benefits of Exercise

CNN recently reported on a study done on menopausal women in Latin America that concluded that sedentary women were 28% more likely to suffer severe menopause symptoms than those who were more active.

Specifically, these sedentary women were 21% more likely to experience hot flashes and 17% more likely to feel depressed.

Would you like the upper hand in that scenario? Read on to find out what you need to do.

What Does it Mean to be Sedentary?

With so many Americans working at desk jobs these days, are you doomed to a sedentary lifestyle if you aren’t a competitive athlete in your spare time?

No, not at all. The CDC suggests the average woman should exercise two and a half hours per week, ideally a half an hour a day, five days a week.

Or if you prefer a more vigorous workout rather than a moderate one, then they recommend just 75 minutes a week. Fifteen minutes a day, five days a week would do.

What Does Adequate Exercise Consist of?

Basically, anything that gets your body moving, your heart rate up and preferably allows you to still be able to carry on a conversation without too much strain.

There are many ways you could get your light-to-moderate exercise on a regular basis. Look through the ideas in this article and see what appeals to you and fits your lifestyle. You might start getting relief from your menopause symptoms as soon as today!

Cardiovascular Benefits

There are many types of exercises with cardiovascular benefits, including:

  • Walking
  • Jogging
  • Swimming
  • Biking
  • Dancing

Women of all ages choose cardiovascular because short sessions can be squeezed in almost anywhere, anytime. Whether you’re walking your dog around your neighborhood, swimming at the hotel pool while on a business trip, or dancing in your living room when no one is watching, cardio can fit into just about any lifestyle.

Looking for something a little more structured? Try a dance class like Zumba, or if you’re ready for something more ambitious, how about a spin class at your local gym?

Because the risk of cardiovascular disease increases when you reach menopause, you can keep your heart healthier through regular, moderate cardio exercise.


Whether you enjoy the group dynamic of a yoga class or prefer to do yoga in the privacy of your own home, yoga can help relieve a number of menopause symptoms, including:

  • Hot flashes
  • Irritability
  • Fatigue

Strength Training

Osteoporosis becomes a real concern when we enter the menopause phase, as women then become much more likely to suffer a reduction in bone mass. Exercises that focus on strength training like using dumbbells or weight machines have been shown to:

  • Increase muscle strength
  • Build bone
  • Burn fat
  • Speed up metabolism

All of which can help combat menopause symptoms. If you’re searching for a natural menopause treatment to alleviate your hot flashes, night sweats, mood swings, lack of libido, fatigue, or any other symptoms, why not ease into an exercise routine to increase your quality of life and reap both its physical and mental benefits?