Physical activity can help ease the low moods, depressive symptoms, and overall quality of life issues that many women experience during perimenopause and the first few years after menopause, citing new research published in the journal Menopause.
What the Review Found Across Seven Countries
The research team set out to determine whether exercise could help with the psychological difficulties linked to the menopause transition. Led by Doctor Simone Saidel, a clinical psychologist who conducted the work while a researcher at University College London, the team reviewed 12 studies involving 1,003 women ages 40 to 65 across seven countries.
The participants were either going through perimenopause or were within the first five years of menopause. The team searched for research published through April 2025 and combined results to see how different interventions affected mood and depressive symptoms.
Overall, exercise helped participants feel better. However, the authors noted that 10 of the 12 studies carried a high risk of bias due to self-reported symptoms, missing data, and participants knowing whether they were assigned to an active group.
Aerobic Activities Versus Mind-Body Routines
The analysis revealed distinct benefits for each category. Aerobic activities showed stronger results in helping with depressive symptoms and overall quality of life. Meanwhile, mind-body routines were more effective for emotional wellbeing and coping abilities.
Even so, the researchers could not pinpoint a single routine that works best for everyone, nor could they determine how quickly a woman might feel a difference. The programs evaluated in the review ranged from six weeks to six months, requiring anywhere from two to seven sessions per week.
Physical Activity Triggers Mood-Boosting Brain Chemicals
During perimenopause, changing hormone levels directly influence brain chemistry. Oestrogen interacts with serotonin and dopamine, both of which regulate mood, while progesterone affects neural signaling.
Dr Katya Rubinow, a board-certified endocrinologist at UW Medicine in Seattle, explained that while some women tolerate these hormonal shifts better than others, physical activity prompts the brain to release chemicals associated with mood and reward, including endorphins and dopamine.
Certain activities prompt your brain to release chemicals involved in mood and reward, including endorphins and dopamine.
Additional benefits come from stress reduction and improved sleep. However, Dr Rubinow noted that exercise does not alter the underlying changes in ovarian hormones. Therefore, workouts alone are often insufficient for managing moderate to severe symptoms.
What Remains Unclear for Women Still Struggling
Psychological symptoms during the transition stem from multiple factors, including hormonal shifts, sleep disruptions, physical complaints, and wider life stressors. Exercise alone cannot address every root cause.
For overall health, the Centers for Disease Control and Prevention recommends at least 150 minutes of moderate-intensity activity or 75 minutes of vigorous activity each week, combined with strength training at least twice a week.
Dr Saidel cautioned that women should not feel pressured to exercise more if they are already active and still struggling. When symptoms interfere with work or relationships, healthcare providers may recommend therapy, hormone therapy, or non-hormonal treatments.
