Move Your Mood: How Exercise Lifts Depression and Anxiety During Menopause

Have you been feeling down, anxious, or just not quite yourself as you navigate perimenopause or menopause? You’re not alone. Up to 26% of women experience depression during this transition—nearly triple the rate before menopause—and about 13% struggle with anxiety. But here’s the good news: your gym shoes might be more powerful than you think.

The Menopause-Mood Connection

Think of menopause as your body’s most dramatic renovation project since puberty. With hormones swinging like wrecking balls, it’s no wonder your emotional foundation might feel shaky. Hot flashes wake you at night, mood swings catch you off guard, and sometimes anxiety creeps in without warning.

“But I’m not the exercise type,” you might be thinking. Here’s where science delivers some exciting news: you don’t need to be a fitness fanatic to reap the mental health benefits of movement.

What the Research Shows

A comprehensive review of 21 scientific studies with over 2,000 participants recently confirmed what many healthcare providers have suspected: physical activity significantly reduces both depression and anxiety symptoms during menopause.

The best part? Both gentle, low-intensity exercises and moderate workouts showed impressive benefits. Whether you’re a yoga enthusiast or prefer a brisk neighborhood walk, your body—and mind—will thank you.

Finding Your Movement Medicine

Not sure where to start? Here are some science-backed options that have been shown to improve menopausal mood symptoms:

For the Gentle Mover

• Walking: Think of it as your most accessible antidepressant—no prescription needed. Studies found even low-intensity walking programs reduced depression symptoms in postmenopausal women. Start with 10-15 minutes and gradually build to 30 minutes most days.

• Yoga: Like a mental massage, yoga combines movement with mindfulness. Research shows a 12-week yoga practice can significantly reduce anxiety symptoms, with participants reporting feeling more centered and less overwhelmed.

• Stretching: Don’t underestimate the power of a good stretch. In one study, just 10 minutes of daily stretching helped lift depressive symptoms. It’s like hitting the reset button on your nervous system.

For Those Ready for More

• Aerobic Exercise: Your heart’s favorite mood booster. Moderate-intensity aerobic workouts—think dancing, swimming, or cycling where you can talk but not sing—have been shown to be particularly effective for both depression and anxiety symptoms.

• Traditional Chinese Practices: Tai Chi, Qigong, and Baduanjin are like moving meditations that research shows can reduce symptoms of both depression and anxiety. They combine gentle flowing movements with focused breathing—perfect for days when you need to calm your racing mind.

Make It Work for You

The beauty of this research is its flexibility. Here’s how to apply it to your real life:

1. Start wherever you are: Can’t face a 30-minute workout? Try 5 minutes. Feeling stiff as a board? Gentle stretching counts too.

2. Consistency trumps intensity: Like watering a plant, regular attention yields better results than occasional flooding. Aim for movement most days, even if brief.

3. Pair it with something pleasant: Walk with a friend, stretch while watching your favorite show, or dance to music that makes you happy. This “joy bundling” amplifies the mood benefits.

4. Track your mood, not just your steps: Notice how different activities affect your emotional state. Your personal data is more valuable than any research study.

Beyond the Research

While the science is clear that exercise helps with menopausal mood symptoms, remember that severe depression or anxiety deserves professional attention. Think of movement as a powerful complement to—not replacement for—appropriate medical care when needed.

The next time a hot flash has you fanning yourself or anxiety has your thoughts spinning, remember this: your body has built-in mood medicine. All you need to do is move to release it.

This article is based on research by Hongyu Yue and colleagues, published in the International Journal of Behavioral Nutrition and Physical Activity (2025). The meta-analysis examined 21 randomized controlled trials on the effects of physical activity on depressive and anxiety symptoms in women during menopausal transition and menopause.