Increased Physical Activity May Ease Perimenopause Symptoms

A recent study suggests that enhancing physical activity levels can significantly alleviate various symptoms associated with perimenopause, including hot flashes, anxiety, and urinary issues. These findings were presented at the 2026 Annual Conference of The Menopause Society, highlighting the potential of exercise as a natural remedy during this transitional phase.

Perimenopause marks the period leading up to menopause, characterized by hormonal changes that usually occur in women in their 40s and early 50s. Common symptoms during this stage include hot flashes, mood swings, sleep disturbances, and urinary incontinence. Previous research has indicated that lifestyle changes, such as a balanced diet and regular exercise, can help mitigate some of these symptoms.

Dr. Liudmila Zhaunova, the study’s lead author and director of science at Flo Health, noted the lack of specific evidence linking exercise to perimenopause symptoms in prior research. “Physical activity is low-cost and accessible, already known to benefit sleep, mood, and heart health—areas that are particularly important during perimenopause,” she explained. This study aimed to fill that gap by examining how increased exercise could impact women’s experiences during this phase.

The research involved over 1,800 women from around the world who utilized the Flo app to track their health data. Participants completed online surveys detailing their physical activity levels, which ranged from inactivity to exercising more than five times a week. They also reported their perimenopausal symptoms across three categories: somatic (physical issues like hot flashes), psychological (mental health concerns such as anxiety), and urogenital (urinary or vaginal problems).

Results revealed that higher levels of physical activity correlated with a reduction in symptoms across all three categories. “This suggests that being more active may improve women’s overall experience of perimenopause, not just specific symptoms,” Zhaunova noted.

Interestingly, the most significant benefits were observed in psychological symptoms. “Anxiety, low mood, and irritability are some of the most disruptive aspects of perimenopause,” Zhaunova added, emphasizing the importance of addressing mental health during this time.

Dr. Sherry Ross, a board-certified OB-GYN, corroborated these findings, highlighting the multifaceted benefits of regular exercise for women in perimenopause. Along with easing symptoms, exercise can improve flexibility, strengthen bones, enhance cardiovascular health, boost energy levels, and improve sleep quality.

For women looking to incorporate more exercise into their routines, Dr. Prudence Hall, an OB-GYN and wellness expert, recommends several strategies:

1. **Create Accountability**: Schedule regular workouts with friends, either in-person or virtually.
2. **Prioritize Enjoyment**: Choose activities that you find enjoyable, such as dancing, yoga, or team sports, to make exercise feel less like a chore.
3. **Reduce Barriers**: Work with a trainer or use online classes to fit your schedule.
4. **Focus on Health**: Remember that exercise enhances overall health and vitality, not just weight management.

Hall cautioned that many women may not recognize the connection between their symptoms and their physical health, which can lead to unnecessary reliance on medications. “Exercise is a powerful, non-pharmaceutical therapy that targets the root causes of many perimenopausal symptoms,” she said.

In conclusion, increasing physical activity can play a crucial role in managing the challenges of perimenopause, offering a holistic approach to wellness that extends