Physical activity can help ease low moods and depressive symptoms during perimenopause, according to a research review published in the journal Menopause. Researchers found that aerobic and mind-body activities improved emotional wellbeing and overall quality of life for women aged 40 to 65.
How the Menopause Exercise Review Was Conducted
Researchers examined 12 studies involving 1,003 women across seven countries, focusing on participants who were either experiencing perimenopause or were within the first five years of menopause. The team searched for research published through to April 2025 to evaluate whether physical activity could alleviate psychological difficulties during the transition.
In the reviewed trials, participants were randomly assigned to intervention groups starting exercise programs or control groups continuing usual care. Simone Saidel, a clinical psychologist who conducted the review as a researcher at University College London, explained that the team grouped interventions into two broader categories due to a lack of individual trials for specific exercises: aerobic-based activities and mind-body activities.
Aerobic and Mind-Body Exercise Effects on Mood
Dr Katya Rubinow, a board-certified endocrinologist at UW Medicine in Seattle, noted that changing hormone levels during perimenopause directly affect brain chemistry, as oestrogen interacts with serotonin and dopamine while progesterone impacts brain signalling. Exercise prompts the brain to release chemicals involved in mood and reward, such as endorphins and dopamine.
Why Exercise Alone Is Not Enough for Severe Symptoms
Medical experts emphasize that physical activity does not reverse underlying hormonal shifts.
Regular movement also supports weight management, reduces joint pain, preserves bone density, improves heart health, and enhances sleep quality. 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, alongside strength training at least twice weekly.
Frequently Asked Questions About Menopause and Exercise
What types of exercise help with perimenopause mood symptoms?
Aerobic activities like walking and dancing help with depressive symptoms, while mind-body practices like yoga and tai chi support emotional coping.
How much exercise do health agencies recommend during midlife?
The Centers for Disease Control and Prevention recommends at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous activity weekly, plus strength training twice a week.
Does exercise fix hormonal imbalances during perimenopause?
No, physical activity does not impact the underlying changes in hormones.
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