3 Can exercise help with symptoms?
This is a difficult question to answer with certainty, with some studies saying that exercise has no direct impact on menopause symptoms. There is, however, a strong case for the indirect benefits of exercise on symptoms. In particular, Burrell et al. (2014) point to the effects of exercise in:
- protecting and improving pelvic floor function
- reducing the stress which can exacerbate symptoms of menopause
- helping with body composition and weight, by increasing muscle and reducing fat weight
- reducing anxiety and improving mood by giving your cells the ‘happy hormones’ – serotonin and dopamine – rather than adrenaline and cortisol
- supporting good sleep.
The benefits of exercise in menopause: a summary
In menopause, exercise can:
- reduce the severity of menopause symptoms
- reduce stress and, therefore, cortisol levels
- support women in feeling more engaged with and in control of their bodies
- improve mood and reduce anxiety
- improve cognitive function
- improve sleep patterns
- improve self-esteem and confidence
- help us to manage our weight
- challenge the loss of muscle that occurs with age, keeping us strong
- keep our joints mobile and our muscles flexible
- protect our bones from the effects of osteoporosis
- protect our cardiovascular health
- protect brain health
- help to strengthen the pelvic floor
- improve a woman’s prospects of getting through menopause to their later years in robust health.
(Burrell et al., 2014; Mayo Clinic, 2021)