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Can Exercise Help Reduce Symptoms of Menopause?

Consider how fitness can help reduce symptoms of menopause.

There are several natural ways to reduce the symptoms of menopause.. One effective method for easing side effects is physical activity. Regular exercise provides women with a number of benefits already, but when it comes to perimenopause, menopause and postmenopause, fitness can stop weight gain, boost your mood and fight back against symptoms such as hot flashes, according to Lady Care.

Consider how exercise can help ease the following symptoms:

Weight Gain
According to the Australian Menopause Centre, most women going through menopause are at risk of losing muscle mass and gaining weight in their abdominal regions. During this time, getting enough exercise is more important than ever because in combination with weight gain, a drop in estrogen levels increases the risk of heart disease and diabetes.

Aerobic exercise and strength training are the two forms of exercise most recommended for women in menopause. Cardio, such as swimming or walking, can provide that total body exercise you need, while strength training can reduce fat and improve the strength of muscles. Combining the two can have an even greater impact. As the Australian Menopause Centre suggested, women going through menopause should aim to engage in 150 minutes of moderate physical activity each week or half that if they're participating in high-intensity cardio or training. The best advice is to find an activity or workout class that you're most comfortable with and have fun with it.

Exercise is a natural way to beat symptoms of menopause.Exercise is a natural way to beat symptoms of menopause.

Mood Swings
Unfortunately, feeling up one moment and down the next is a part of menopause. As our Hallelujah Diet health experts explained, the change in hormones can be a burden, but finding the means to level them out can help you better manage your emotions and stress. Exercise is one of the most effective ways to quickly boost your mood, as fitness releases those feel-good endorphins that all the professional athletes rave about. Believe it or not, these endorphins can help you, too.

As Lady Care explained, regular exercise can improve your overall quality of life, especially if you're engaged in an activity that challenges you and that you enjoy. When fitness becomes a burden that you dread, it's no longer as effective. By helping to immediately better your mood, exercise can serve as the most natural form of an emotionally healthy remedy.

Hot Flashes
Exercise has also been found to reduce the effect of hot flashes. As CNN reported, researchers from the The North American Menopause Society discovered that females who were more sedentary experienced worse symptoms of menopause than their peers who engaged in physical activity at least three times per week. 

"Sedentary women were 28% more likely to report symptoms of menopause."

The study found that these sedentary women were 28 percent more likely to report severe side effects. A separate study published in the Archives of Internal Medicine, found that this group of women leading sedentary lifestyles were also reported to be 21 percent more likely to deal with hot flashes during menopause, CNN reported. Weight loss has been linked to a reduced risk of hot flashes. As such, getting enough exercise and eating right – such as with a primarily raw, plant-based diet – can be a solution for women looking for natural remedies.

In addition to the health benefits that exercise provides to women going through menopause, it's also a great way to get outdoors and stay social with friends and neighbors. Get outside and get moving today!


  1. Connie Gesser April 18, 2018

    Being reminded that exercise is helpful in boosting a person’s mood is a great incentive to exercise regularly.

    Now that the nice weather is here and the days are longer, it makes it easier to get outside and exercise. Having a walking partner also helps.

  2. Annette April 26, 2018

    Great Information! There is a lot of different symptoms women go thru when they start the menopause stage, this will help them. The exercising part is real good and the change of lifestyle the way you eat more healthier too.

  3. It’s great to know that physical activity can be so beneficial for helping women deal with the trials and tribulations of menopause. I can’t imagine not staying more active if I knew it could help me deal with the mood swings and hot flashes. It also helps control the weight gain that can be so common during this stage in our lives. Diet and lifestyle truly do make a difference in almost every aspect of our daily lives.

  4. Great Information. I’m not at that point in my life yet but thankful to know what a difference exercise will make when I’m in that stage.

  5. CAROLYN B CALHOUN February 27, 2020

    Diet and exercise dieting during the beginnings of menopause are great for staving off the harder effects of menopause. especially the big mood swings. thanks for the information

  6. I agree the key is to find an activity that provides exercise that you enjoy. I find it helpful to attend a exercise class. I can have great intentions of exercising at home alone, but I often let other activities take priority. However when I attend a class and exercise with other people, it provides accountability and socializing. These benefits help me be more consistent in exercising with other people.

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