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Exercise can ease menopause symptoms

Three women speed-walk outdoors.

Aug. 10, 2026—Menopause is a natural part of life, but it isn't always easy. During the transition, you might have to deal with symptoms, ranging from hot flashes to mood swings, that can disrupt your daily life. Lifestyle changes and treatments can help. One fairly simple but powerful option you shouldn't overlook: exercise.

Many moves and benefits

Getting regular exercise can help manage the symptoms of menopause and its potential effects on your health in many ways, according to experts such as the American Council on Exercise (ACE) and the Menopause Society. For example, getting a move on may:

Help cool hot flashes. Hot flashes (a hot feeling in the upper body and face) are a common menopause concern. Moderate-intensity aerobic exercise—such as walking briskly, cycling and swimming—may help to reduce them.

There is a catch! Strenuous workouts might actually have the opposite effect—they may trigger hot flashes. This could be because exercise increases body temperature, according to the Menopause Society.

Keep your heart healthy. Exercising is one of the things you can do to stay heart-healthy in menopause. That's important because the risk of heart disease increases during menopause as protective estrogen levels decline.

Help you rest and feel more energetic. Mind-body workouts and breathing exercises may help you sleep better and feel less fatigued. (Aerobic activities can have these benefits too.) Try yoga, Pilates or tai chi. If you're not familiar with these exercises, consider taking a class.

Breathing exercises, which are great for reducing stress, can be done in different ways. But they generally involve taking deep, focused breaths while in a relaxed position.

Lift your spirits and improve your outlook on life. Many people experience mood changes during menopause. Studies have found that women who got more exercise tended to feel more positive, enjoy higher life satisfaction and experience less depression throughout the menopause years, reports ACE.

Support healthy bone density and metabolism. Bone loss increases after menopause. That puts women at greater risk of osteoporosis, a bone-thinning disease that makes you more prone to fractures.

Strength exercises and weight-bearing workouts, like walking, can help maintain healthy bones. Strength training also helps support a healthy metabolism (the way your body uses energy), which may help with weight control.

Plan to do strength exercises at least two days a week. Try squats, lunges, lifting weights or using resistance bands.

Help fight bladder leaks. Menopause and other life changes can weaken the muscles that control your bladder. As a result, urinary incontinence often occurs as part of a group of symptoms called genitourinary syndrome of menopause, or GSM. GSM also includes symptoms related to vaginal health, such as vaginal dryness and painful sex.

Exercises that strengthen the muscles of the pelvic floor may help with GSM. Kegel exercises (a specialist can teach them) are one example.

Getting started and sticking with it

If you haven't been active, start slowly and work your way up, even if that means aiming for just a few minutes a day at first. It's a good idea to talk to the provider who helps you manage menopause about your exercise plans. Ask about the types and amounts of activity that best match your needs and abilities.

Finally, you'll want to keep moving consistently to get the most benefit. Try working out with a friend. That can make exercise fun.

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