Although there isn’t much research on the relationship between exercise and menopausal symptoms, there is strong evidence for the benefit of aerobic exercise in supporting fat loss, reducing the risk of heart disease, and enhancing mental health. There is some evidence that being overweight or having a BMI greater than 30 (obesity) might be associated with hot flashes. Therefore exercise can help you maintain a healthy weight to manage symptoms like hot flashes, relieve stress, and improve your quality of life. Even if you don’t experience typical symptoms like hot flashes and anxiety, strength training is especially vital as osteoporosis risk increases after menopause. Strength training exercises will help to build bone and muscle strength, burn body fat, and increase your metabolism.
How effective has exercise been for relieving your symptoms?
Please share your review with the Caria community:
This poll ran on the Caria community site and is now closed. The final results are below.
- Very effective54.55%72 votes
- Somewhat effective35.61%47 votes
- Not effective9.85%13 votes
132 responses in total.
Community comments
8Real experiences shared by the community, from the original discussion to today.
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Share what worked for you — comments are reviewed before they appear.
Clancy5 years ago
Totally works. Joints are better if I exercise but if I go too far, then no matter what I do, my joint pain gets worse. I guess it is striking the right balance. I have to spend more on better trainers! Need the cushioning!!
Giulietta5 years ago
Reduction in anxiety; improved mood. I am slowly taking off pounds and reshaping my body through both cardio and weight lifting. I had a great trainer pre-pandemic and fortunately learned a lot from him that helps me with avoiding injury and using proper technique. Post-pandemic after my second part-time job loss, I can no longer afford the luxury. Instead I zoom with a few women my age doing the same thing. I am also following an online systematic program that I like. For the first time in decades I am exercising every day con gusto! A few years ago when I hit 50, I was super obese and had little hope I could do what I am doing now. Having been told I had a high risk of stroke or heart attack that year was nevertheless a strong motivation. For the first two years I just walked. The next I started with the friend group and halfway through took the physical trainer step. Now as stated, using a home program. As many say, it’s a journey! In terms of weight loss, what has really helped is using a low glycemic nutrition approach. Although I am following a program, I don’t use their nutrition supplements. Most of them list sugar as the first ingredient!
Lion Michelle S5 years ago
I have tried several times to incorporate exercise in many guises & failed ? everything hurts, aches & I can’t move or work effectively I have a young dog who has to be walked so this is my exercise & I am outside without ear phones totally engaged with ? & enjoying the fresh air & nature so I am in my happy place Appreciate everyone is different & it’s taken me a long time to accept that I simply don’t do exercise
Kat4 years ago
But you DO! You walk your dog and that is exercise.
Yvie5 years ago
I am peri menopausal and have zero hot flashes which I’m sure is down to exercise
Vicky5 years ago
I’m 48, was always active but stopped all 10 years ago. My cholesterol reached outrageous levels and my family has a history of Alzheimer. When I started having sciatic pain and night sweats I knew that was my last chance to change habits for a normal life in the future. I’m doing strength training, a stretch and flexibility class, ballet and learning German and Latin, all online with private tutors. The difference in my quality of life has being enormous.
Ana5 years ago
I am in perimenopause mode. I don't have too many menopause-related symptoms yet, but before my periods I get really tired, moody, and brain clouded. I probably have some anxiety because I eat a lot more than usual in the days before my period. I am not a sports person but I am very active and I enjoy running and taking long walks. I am not a gym person either, but I have decided to join one during the winter months so that I can continue doing some kind of exercise. I know that staying busy while being active helps me a lot in controlling some of these symptoms. So when I can't walk or run when the weather is bad for outdoor activities, I hit the gym for weights and cardio, but not to the point of not being able to take it anymore! My only goal is to stay active, have fun and look and feel good, suffering and fighting are not for me x
Nicole1 year ago
I run/walk 3 to 4 miles a day and have been doing this throughout my whole menopause journey. I would not say that it has helped or hindered any of the symptoms I’ve had. The worst being night hot sweats followed by cold chills and years of very sleepless nights, occasional hot flashes during the day. Unfortunately, I feel that it is already in our DNA whether menopause will be bad or not. I’ve had friends that have had absolutely no symptoms at all and yet others that are plagued. I’m just hoping since I’ve turned the corner at the natural menopause stage that I will be getting fewer and fewer of these symptoms as time goes on.