This is part three in our four part August series about women’s mental health. You can the introduction to the series here. You can read part 2 about breaking out of “Good Girl Syndrome” here.
Ladies, I am talking to you. Last year, I wrote about the secrecy surrounding menopause and the lack of support women often feel during this significant time in their lives. One of the most notable changes that accompany menopause is a shift in mental health. Mood swings, anxiety, and depression are common and can feel overwhelming. Unfortunately, society does not always validate the mental health symptoms that women experience during this transition, leaving them feeling unheard and unseen. Today, I want to discuss how exercise can empower women to manage their perimenopause and menopause symptoms.
In the following sections, let’s explore how incorporating physical activity into your routine can significantly benefit mental health during menopause.
1. Reclaim Control in Your Body Through Movement
Menopause can often feel like a loss of control in the body and mind. One of the best aspects of exercise is its ability to help you regain some control over your mood and physical symptoms that impact mental health during this time.
When you exercise or add physical activity to your routine, you take charge of your well-being. While we cannot control the transition our bodies go through, we can control how we feel during this time. Exercise releases endorphins—your body’s natural mood lifters. These “feel-good” chemicals can counteract feelings of sadness and anxiety, helping to stabilize your mood. Regular physical activity can make you feel more in command of your mental state, empowering you to handle menopausal symptoms with greater resilience.
2. Enhance Sleep Quality
Many women struggle to get enough sleep during menopause. Night sweats and insomnia are common, directly affecting mental well-being and leading to feelings of low motivation and depression. Adding regular movement to your routine can help establish healthy sleep patterns and reduce the time it takes to fall asleep. You don’t need to become a marathon runner; try incorporating aerobic exercises such as walking or swimming to promote better sleep. Better sleep equips us to handle life stressors more effectively.
3. Alleviate Stress and Anxiety
The physical changes during perimenopause can elevate anxiety levels. Establishing a regular exercise routine provides stability and structure during a time when things can feel out of control. A daily walk, weekly spin class, or regular gym session can help you feel grounded and provide a sense of predictability during an unpredictable time.
Sticking to a routine can foster feelings of control. Moreover, exercise lowers cortisol, the primary stress hormone. Some exercises, such as yoga, even incorporate breathing techniques and mindfulness to establish calm and tranquility.
4. Build Connections and Support
Exercise does not have to be a solitary activity. Joining a group fitness class or an adult sports team can build connections during this transition in your life, providing emotional support and combating the feelings of isolation that can accompany menopause. You might find that the woman sitting next to you in spin class is going through the same transition, allowing you to lean on each other. Building a community through exercise reinforces the idea that you are not alone, which is crucial for mental health. Women can motivate and empower each other through shared experiences.
Several symptoms of menopause affect mental health and can be positively influenced by an exercise routine. Here are a few reminders and tips if you decide to give exercise a try:
- Before starting any exercise regimen, consult with a healthcare provider to ensure you are cleared for movement.
- Start slowly: If you are new to physical activity, begin with manageable sessions to avoid burnout. Too much of a good thing is not always a good thing.
- Discuss with your therapist your emotions and possible fears around exercise. Your therapist might have tips on incorporating mindfulness practices, such as deep breathing or meditation, to help you get the most out of your movement.
Menopause is a significant life transition, but it doesn’t have to take over your mental well-being. Embracing exercise as part of your daily routine can provide profound benefits for mental health, helping you navigate this period with greater ease and positivity. By boosting mood, improving sleep, alleviating stress, and creating connections and support, exercise becomes a powerful ally in managing the changes that come with menopause. So to my ladies experiencing this important transition, consider adding exercise to your life. Your mind and body will thank you.
By: Rebecca Meyer, LMFTA
Rebecca Meyer is a therapist at Mathews Counseling. She currently taking new clients but space is limited. Request your appointment today! Learn more about Rebecca here.
