Exercise and Mood: How Movement Reduces Menopause Anxiety

Feeling anxious during menopause? You’re not alone. Nearly 7 in 10 women in the UK find menopause-related anxiety difficult to manage. But there’s good news: regular exercise can reduce anxiety symptoms by up to 33%.

Here’s how exercise helps:

Boosts mood: Releases endorphins to ease stress.
Regulates hormones: Lowers cortisol and balances oestrogen levels.
Improves sleep: Promotes deeper, more restful sleep.

Top activities to try:

Yoga and Pilates: Gentle movements to relax and strengthen.
Brisk walking or swimming: Easy cardio for mental and physical health.
Strength training: Builds confidence and supports joint health.

Start small: A 10-minute stretch or a short walk can make a difference. Adjust your routine based on your energy levels and symptoms.

Takeaway: Consistent movement, even in short bursts, helps manage anxiety and improves overall well-being during menopause.

Menopause Yoga To Ease Anxiety and Overwhelm

How Exercise Affects Mood During Menopause

Exercise plays a key role in improving mental well-being during menopause. Here’s how it helps boost mood and reduce stress.

Endorphins: Nature’s Mood Enhancers

When you exercise, your body releases endorphins – chemicals that help reduce stress and ease anxiety. According to a review by The Menopause Society, women in perimenopause and menopause who exercised regularly reported experiencing less anxiety and fewer low moods. For instance, postmenopausal women who walked at a moderate pace (around 6.4 kilometres per hour) for 90 minutes, five times a week, noticed significant reductions in stress levels.

Lowering Stress Hormones

Exercise helps regulate cortisol, the main stress hormone. A systematic review showed that physical activity leads to a notable decrease in cortisol levels, with a standardised mean difference of -0.37. Since fluctuating oestrogen levels during menopause can heighten anxiety, maintaining a regular exercise routine can promote hormonal balance. This balance not only alleviates stress but also improves sleep quality.

Sleep Benefits of Staying Active

Better sleep is another benefit of regular exercise, which can help manage anxiety. Studies reveal that increased physical activity significantly improves sleep quality. Even small changes in activity levels can make a difference for sedentary women in midlife, reducing insomnia symptoms and enhancing overall restfulness.

Exercise supports:

Falling asleep more quickly by regulating your sleep-wake cycle
Achieving deeper, more restorative sleep
Boosting energy levels during the day

Adding regular movement to your routine can be a powerful way to manage anxiety and other challenges associated with menopause, offering support through multiple pathways.

Top Exercises to Reduce Menopause Anxiety

Exercise can play a key role in managing menopause-related anxiety. Here are some activities that can help ease symptoms and improve overall well-being.

Yoga and Pilates

Yoga and Pilates are excellent low-impact options for managing anxiety during menopause. These practices combine breathing techniques with controlled movements, helping to improve flexibility, balance, and core strength while promoting relaxation.

Pilates, in particular, focuses on core stability and mobility. Some effective exercises include:

The Hundred: Strengthens the core and encourages steady breathing.
Roll Up: Enhances spinal mobility and relieves tension.
Side Kick: Builds hip strength and stability.
Forward Bend: Improves flexibility and creates a calming effect.

Gentle Cardio

Cardio doesn’t have to be intense to be effective. Activities like brisk walking, swimming, or cycling are great options. For example, WalkFit by Vikki Davis Fitness combines walking with simple exercise routines, offering a structured way to stay active.

A 30-minute brisk walk can:

Boost heart health.
Help maintain a healthy weight.
Reduce joint strain.

Aim for at least 150 minutes of moderate-intensity cardio each week. These sessions can be paired with strength training to further enhance resilience.

Strength Training

Strength training, whether with light weights or just your bodyweight, offers numerous advantages, such as:

Improved muscle tone and stronger bones.
Better posture.
Increased self-confidence.
Reduced anxiety symptoms.

If you’re new to strength training, start with short sessions of 5–10 minutes to gradually build strength. This approach is easy to fit into a busy schedule.

To maximise benefits, consider a balanced weekly routine. For example, include two Pilates sessions, three cardio days, and two strength training sessions. Pay attention to your body’s signals and adjust the intensity as needed.

Creating Your Exercise Plan

Exercise can help reduce menopause-related anxiety, so it’s important to create a routine that fits your energy levels and lifestyle. Starting an exercise plan during menopause means factoring in your energy and schedule. Research shows that 67% of women over 40 experience fatigue, so finding a manageable approach to staying active is key.

Getting Started with Basic Movements

Begin with gentle activities to help your body ease into regular movement. Focus on building consistency before gradually increasing the intensity. For example, Vikki Davis Fitness offers “Bite Size” workouts that last just 5–10 minutes – perfect for beginners.

Here’s a simple weekly plan to get started:

Monday: 10-minute morning stretch
Wednesday: 15-minute Fitness Pilates
Friday: 20-minute gentle WalkFit session
Weekend: Choose a longer activity you enjoy

Working with Energy Changes

Lower oestrogen levels can reduce exercise motivation by up to 70%. Adjusting your workouts based on how you feel each day can help you stay consistent.

“Any exercise is better than nothing. So, stay active. Whether you’re doing intentional exercise or you’re just going out to garden, just moving is good for our bodies.”
– Wendy Kohrt, PhD, professor of medicine in the Division of Geriatric Medicine at the University of Colorado School of Medicine

When your energy is low, try these adjustments:

Swap high-intensity workouts for gentle swimming or yoga
Break your exercise into shorter sessions throughout the day
Focus on mobility and stretching instead of cardio
Try “movement snacking” – short bursts of activity, like desk stretches or kitchen counter push-ups

These small changes can help you establish a routine that works, even on low-energy days.

Making Exercise a Daily Habit

Once you’ve adjusted your routine, turning exercise into a daily habit can further ease menopause anxiety. According to a Newson Health survey, 50% of perimenopausal and menopausal women struggle with motivation to exercise.

Here are some tips to build sustainable habits:

Schedule workouts at the same time each day
Start with online classes for convenience (available from £10.99/month)
Track your progress using a diary or fitness app

“It’s worthwhile to schedule it into your day to make sure you attend to keeping your physical activity levels up.”
– Wendy Kohrt, PhD, professor of medicine in the Division of Geriatric Medicine at the University of Colorado School of Medicine

Exercise Tips for Specific Menopause Symptoms

Exercises During Hot Flushes

Exercising during hot flushes requires a bit of planning to stay comfortable. Studies suggest that regular physical activity can help manage these symptoms.

Here are some practical tips to make exercising during a hot flush more manageable:

Wear lightweight, breathable clothing in layers that are easy to remove.
Keep a cool drink handy and sip it when symptoms start.
Opt for cool, well-ventilated spaces for your workouts.
Plan your exercise during the cooler parts of the day, like early morning or evening.

Deep breathing exercises can also help when a hot flush begins. Slow, deep breaths can aid relaxation and may reduce the intensity of the flush. For physical discomforts like joint sensitivity, additional adjustments are needed, as outlined below.

Movement with Joint Discomfort

Around half of women experience joint discomfort during menopause. Claire Callaghan, B.Pty, explains:

“Estrogen has a positive effect on the health of your connective tissues, which includes your ligaments, tendons, and fascia (the thin casing of connective tissue that surrounds your muscles)”.

Here are some exercise tips for managing joint sensitivity:

Activity Type	Benefits	Approach
Water Exercise	Gentle on joints	Start with sessions suited to your comfort level
Dynamic Warm-ups	Improves mobility	Use smaller, controlled movements
Strength Training	Builds joint stability	Begin with light weights

“Warm-ups that simulate moves you’ll be performing during the workout work best”, says Amy Ashmore, PhD, Fitness Professional.

Research highlights the effectiveness of weekly dance programmes, with 53% of participants reporting pain relief. If joint discomfort isn’t your main concern, focusing on combating tiredness may be more relevant.

Exercise to Fight Tiredness

Fatigue is a frequent issue during menopause, but the right kind of movement can help improve energy levels. The trick is to match your activity to your energy levels.

When you’re feeling tired, consider these strategies:

Break your routine into shorter sessions during your peak energy times.
On low-energy days, opt for gentle activities like short swimming sessions or restorative yoga.
Include weight-bearing exercises to support bone health.

Gentle activities such as walking or light gardening can also help maintain fitness without draining your energy. Balance physical activity with enough rest to avoid overexertion.

Conclusion

Regular exercise is a powerful way to ease menopause-related anxiety while improving overall well-being. For instance, a six-week study involving 23 post-menopausal women found that a walking programme significantly reduced anxiety and depression. Even better, these benefits persisted as participants kept up their routines.

Exercise helps stabilise mood by reducing stress hormones and boosting endorphins, making it easier for women to manage menopause symptoms. Research highlights how staying active supports mental health during this life stage.

“With the aging population, physical activity represents one way for women to stay mentally healthy. Physical activity can help throughout the menopausal transition and afterwards.” – Deborah Nelson, Ph.D, Temple University public health researcher

To make the most of exercise, aim for at least two hours and 30 minutes of moderate-intensity aerobic activity each week. Adding strength training exercises to your routine can also be beneficial.

Here are some tips to help you stay on track:

Consistency: Treat exercise like any other important commitment in your schedule.
Gradual Progression: Start at a comfortable pace and increase intensity gradually.
Enjoyment: Pick activities you genuinely enjoy to make it easier to stick with them.
Flexibility: Adjust your routine to match your energy levels and symptoms, ensuring it works for the long term.

“Ready to feel strong, confident and happy again?

At Vikki Davis Fitness, I help midlife women improve their strength, mobility and confidence through enjoyable, supportive exercise.

Whether you’re looking for Fitness Pilates, strength training or an online membership, I’d love to welcome you.

Start your 15-day FREE trial or find your perfect class today:
www.vikkidavisfitness.com

FAQs

How can I start exercising during menopause if I feel too tired or low on energy?

Feeling low on energy during menopause is common, but starting small can make a big difference. Begin with gentle activities like walking, light cycling, or yoga, which are great for improving mood and boosting energy. Even short sessions of 5–10 minutes can be effective and easier to fit into your day.

At Vikki Davis Fitness, we offer tailored programmes for all fitness levels, including online and in-person classes designed to help you ease into exercise. The key is to listen to your body, take it at your own pace, and focus on consistency. Over time, regular movement can help you feel more energised and better equipped to manage menopause-related challenges.

Engaging in regular physical activity can significantly help with managing anxiety during menopause. Exercises like walking, yoga, and Pilates are particularly effective as they promote relaxation, improve flexibility, and support hormonal balance. Aerobic activities such as dancing, cycling, or jogging can also boost mood by releasing endorphins, which are natural stress relievers.

For those looking to build strength and resilience, incorporating strength training into your routine can help improve overall well-being and reduce feelings of tension. The key is to find activities you enjoy and can sustain, ensuring they fit comfortably into your lifestyle.

How does exercise help with mood swings and hormonal changes during menopause?

Regular exercise can play a key role in improving mood and managing hormonal changes during menopause. Physical activity helps release endorphins, often called ‘feel-good’ hormones, which can reduce stress and anxiety while boosting overall mental well-being.

Exercise can also support hormonal balance by improving sleep quality, reducing weight gain, and enhancing energy levels. Activities such as yoga, walking, and Pilates are particularly effective as they combine gentle movement with stress relief, making them ideal for women in midlife. Starting with small, consistent steps can make a big difference in managing menopause-related mood swings and promoting a sense of calm.

Exercise and Mood: How Movement Can Reduce Menopause Anxiety