Getting More Physical Activity May Help With Your Perimenopause Symptoms

A new study suggests that increasing physical activity may alleviate perimenopause symptoms, particularly psychological ones like anxiety. Perimenopause is the transitional period before menopause, characterized by hormonal changes that can lead to hot flashes, mood swings, brain fog, insomnia, and urinary incontinence. The study, presented at The Menopause Society’s 2026 Annual Conference, involved over 1,800 women who reported their physical activity levels and perimenopause symptoms using the Flo health tracking app.

Results showed that higher rates of exercise were associated with fewer symptoms across somatic (body-based), psychological, and urogenital (urinary or vaginal area) categories. The strongest association was between physical activity and reduced psychological symptoms, such as anxiety and mood changes. Study lead and co-author Liudmila Zhaunova, PhD, emphasized that exercise is a cost-effective, accessible, and well-known way to improve overall health during perimenopause.

However, more research is needed to understand the relationship between exercise and symptom severity. Exercise expert Sherry Ross, MD, noted that regular exercise can improve body flexibility, strength, self-esteem, bone health, cardiovascular health, energy levels, immune system strength, mental health, sleep quality, and weight management.

To build a sustainable exercise routine, experts recommend creating accountability, prioritizing enjoyment, removing logistical barriers, and connecting movement to cellular health.