Menopause Symptoms and Exercise: What Actually Helps, and What the Research Says

Hot flushes at 2 a.m., a mind that will not switch off, joints that complain on the stairs: menopause arrives differently for every woman. Many are told that exercise will fix it all. The research says something more useful. Exercise has not been proven to stop hot flushes, but it is still one of the best things you can do for your bones, heart, muscles, mood and sleep during this stage of life. Here is how to use it well.

Menopause and Perimenopause: The Basics

According to the World Health Organization, natural menopause usually occurs between 45 and 55 and is confirmed after 12 consecutive months without a period. The years of change before that are called perimenopause; they start when your cycle begins to change and can last several years. Common symptoms include hot flushes and night sweats, irregular periods, vaginal dryness, urinary problems, insomnia, and mood changes such as low mood and anxiety. WHO notes that both hormonal and non-hormonal treatments can relieve symptoms, and that you should discuss options with a health-care provider.

Does Exercise Help Hot Flushes? What the Research Shows

• The strictest evidence is not convincing. A Cochrane review of five trials with 762 women found no evidence of a difference in hot flushes between exercise and no intervention, and no difference between exercise and yoga (low-quality evidence). One small study suggested hormone therapy was more effective than exercise. The review's authors judged the evidence insufficient. That search ran to 2014, so newer small trials exist.
• Some newer studies are more positive. A 2016 study in the journal Menopause concluded that exercise training that improves cardiorespiratory fitness reduces self-reported hot flushes. It was small, so the finding needs confirming.
• Active women report fewer symptoms. A large study of Latin American women found sedentary women were more likely to report severe menopause symptoms, as reported by Fit&Well. This kind of study cannot prove that exercise caused the difference.
• Yoga is mixed. A review from the University of Birmingham found some evidence that yoga reduces hot flushes and improves wellbeing, but called for more high-quality research.

What Exercise Can Realistically Do

The Best Types of Exercise During Menopause

1. Strength Training, 2 Days a Week

Squats to a chair, glute bridges, wall push-ups, resistance bands or light dumbbells. Add a little more resistance as it gets easy. This supports muscle and bone. For bone-focused moves, see exercises for strong bones.

2. Weight-Bearing Cardio

Brisk walking, stairs and low-impact dance fitness. The general adult target from WHO is at least 150 minutes of moderate activity a week; build up from what you do now. Our guides to Zumba for women over 50 and home workouts for women over 40 show how to scale it.

3. Yoga and Breathing

Gentle yoga and slow breathing help with stress, stiffness and sleep. Try yoga for better sleep at night, and see mood swings and exercise.

4. Pelvic Floor and Balance

WHO lists urinary incontinence among menopause symptoms. Pelvic floor exercises can help some women; learn the technique in our Kegel guide, and see a physiotherapist if leaks persist.

Exercising with Hot Flushes

• Work out at the cooler part of the day, with a fan or open window.
• Wear light layers you can remove, and keep water within reach.
• If a flush hits, slow down, breathe and rest until it passes.
• Do not exercise through dizziness, chest pain or breathlessness.

A Simple Weekly Plan

The three cardio sessions add up to about 90 minutes of moderate activity. Add short walks on other days to work towards the 150 minutes WHO recommends for adults, and start with fewer sessions if you are new.

Safety: When to Check First

• Bleeding: heavy, prolonged or very frequent bleeding in perimenopause, and any bleeding after 12 months without a period, needs a doctor's assessment.
• Blood pressure, heart or bone conditions: talk to your doctor before starting. See Zumba with high BP.
• Osteoporosis or a bone density concern: ask what movements to avoid.
• Joint pain: choose low-impact options and rest if pain increases.

When to See a Doctor About Menopause Symptoms

• hot flushes, night sweats or poor sleep that affect work or daily life
• low mood, anxiety or loss of interest that lasts
• vaginal dryness, painful sex or urinary leaks
• unusual bleeding
• you want to discuss hormone or non-hormone treatment, or any supplement

Staying Consistent with Online Classes

A live online class lets you control the room temperature, take breaks during a flush and avoid travel. Zyrax runs online Zumba and online yoga for women, and you can work at your own intensity. If weight is also on your mind, see exercise for perimenopause weight gain.

Conclusion

Menopause is a stage of life, not a failure of fitness. Exercise will not promise to switch off hot flushes, but it protects your bones, heart, muscles and mood while you do the other work of looking after yourself, including talking to your doctor. To get started with live, low-impact guidance, message the Zyrax team on WhatsApp and choose an online class that fits you.

Frequently Asked Questions

References: WHO, Menopause fact sheet · Daley A et al. Exercise for vasomotor menopausal symptoms. Cochrane Database of Systematic Reviews · Bailey TG et al. Exercise training and hot flushes. Menopause, 2016 · Exercise to reduce vasomotor and other menopausal symptoms: a review, University of Birmingham · Can exercise help with menopause symptoms? Fit&Well, summarising a study in Menopause · WHO, Physical activity fact sheet