Mood Control Exercises During Menopause

A study shows that simply adding vigorous walking to one's routine can reduce a variety of psychosocial symptoms such as anxiety, stress, and depression in menopausal women.

"As the population ages, physical activity represents a way for women to remain mentally healthy. Physical activity can help during and after the menopausal transition," says researcher Deborah Nelson, Ph.D., from Temple University, and lead author of the study.

Between 1996 and 1997, 380 Caucasian and African-American women living in Philadelphia were recruited and followed for over 8 years. The women reported the amount of physical activity and menopausal symptoms, including stress, anxiety, depression, and hot flashes. Participants averaged 42 years of age at the start of the study; 49% were African-American, 58% had completed at least high school, and 38% were smokers.

Regarding stress, researchers found that a high amount of physical activity was more beneficial to post-menopausal African-American women. They reported a lower perception of stress than those who did not exercise. This group walked at a moderate pace (4 miles/hour) for an hour and a half, at least five times a week.

Although the study found mental benefits, it did not show that exercise reduced physical symptoms such as hot flashes.

The intermediate group walked five times a week for 40 minutes. The lower group, considered non-exercisers, walked 15 minutes five times a week.

At the beginning of the study, all women were pre-menopausal. Eight years later, 20% were in menopause and 18% were in the late transition phase.

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