Walking, Yoga, or Zumba? Which Exercises Help Relieve Menopause Mood Symptoms

Recent research indicates that regular exercise may help alleviate menopause mood symptoms. In a review of 12 clinical trials involving over 1,000 participants between the ages of 40 and 65, scientists discovered that both aerobic and mind-body exercises could lower depressive symptoms and enhance overall well-being.

Aerobic exercises, such as walking, Zumba, and dance, demonstrated the strongest effects on mood and quality of life during menopause. Mind-body activities, like yoga and tai chi, were also found to improve emotional regulation and psychological well-being. Furthermore, physical activity benefits cardiovascular health, helps maintain muscle mass and bone density, and assists in managing weight during menopause.

If persistent depression or symptoms that disrupt daily life occur, consulting a healthcare professional about evidence-based treatment options is advised. This study, published on October 13 in Menopause, the journal of the Menopause Society, reviews the effects of various exercises on menopause symptoms.

The review categorized physical activities into two groups: aerobic-based exercises (ABIs) and mind-body activities (MBAs). ABIs encompassed activities such as walking, Zumba, aerobic exercise, dance, and taekwondo. MBAs consisted of yoga, tai-chi, Pilates, and stretching.

The researchers found that ABIs had the most significant impact on reducing depressive symptoms and improving overall quality of life. This effect might be especially relevant during perimenopause, when women's vulnerability to mood instability due to estrogen fluctuations is heightened.

Dr. Sherry Ross, an OB/GYN and Women's Health Expert at Providence Saint John’s Health Center, explained that aerobic exercises can positively affect the body through multiple mechanisms, including the release of endorphins, decreased inflammation, improved cholesterol levels, and better regulation of body temperature and sleep cycles. Meanwhile, mind-body exercises, which involve mindfulness, body awareness, and breathwork, can improve emotional regulation.

Dr. Stephanie Faubion, Director of the Mayo Clinic Center for Women's Health and Medical Director for The Menopause Society, acknowledged the study's findings as encouraging. However, she cautioned that the evidence is limited, and physical activity should not be considered a specific treatment for depression related to menopause.