5 Exercises That Can Help Alleviate Symptoms of Menopause

Menopause is the decline of hormones in the body and end of menstrual period. This can sometimes mean changes in mood level, feeling unwell or otherwise loss of energy. This can be alleviated with exercises to create a healthy balance in the body.

Menopause starts around the early 40’s sometimes and can create irregular periods, mood swings and vaginal dryness. Signs last eight to ten years before symptoms completely disappear. Women are considered menopausal if they have missed a period for an entire year.

There are many common symptoms of menopause such as insomnia, emotional instability, vaginal discomfort and weight gain. Here are ways to alleviate symptoms, including exercise to stay fit, active, and create an endorphin rush.

Relieving Symptoms and Pain from Menopause


Weights can be used to build muscle which is good for the brain and create an endorphin rush.

Weight gain caused by menopause can cause loss of muscle density and a great loss in estrogen hormones, and can lead to osteoporosis and type 2 diabetes. Scientific studies recommend lifting weights twice a week for an increased metabolism, weight loss and focusing on compound movements to hit all parts of the body.


Aerobics is a good way to lose weight which can help with symptoms, blood circulation and heart and brain health in general.

This can also help maintain weight, reduce pain and improve mood. Research showed women who do aerobics for a duration of six months while in menopause had less sleep deprivation and mood swings than women that did not. For aerobics, choose to wear breathable and sweat absorbent fabrics like cycling shorts or mesh leggings.


Stretching is good for relieving tension in the muscles and a good stretching practice can introduce calm and stability in your life.

Light intensity yoga helps reduce joint pain and muscle stiffness. Ten minute stretches before bed can lower the “fight or flight” nervous system sections and is good for general nervous system health. This also means that a good night’s sleep can make a great difference in psychological well being.


Dancing is a great way to keep an exercise practice for a long term while also enjoying it. It is effective for cardio as well.


Meditation has shown to cause more stable brain waves over a period of time in practice.

Studies show that mediation and deep breathing can alleviate symptoms such as constant irritation, mood swings, and general fatigue. You only need 12 to 15 minutes of focus and deep breathing to relax for the day.

More Advanced Treatments for Menopause Symptoms

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