Mind-body exercises are becoming more popular as a way to help manage symptoms of perimenopause or menopause. Recent evidence shows that these exercises can improve bone density, sleep quality, and mental health.
What are mind-body exercises?
Mind-body exercises combine body movement, mental focus, and controlled breathing. Yoga and Pilates are well-known examples.
Mindfulness-based stress reduction is another form of mind-body exercise and includes various techniques that help centre the mind in the present moment, such as breathing exercises, body scanning, and walking meditation.
Qigong (pronounced ‘chi gong’) is a further example. It was developed thousands of years ago as part of traditional Chinese medicine. It typically involves slow breathing, gentle movements, and focusing the mind. Tai Chi was initially developed as a martial art, but it is considered an example of one of the many forms of Qigong when it is used for health.
Mind-body exercises can benefit your bone density, sleep quality, and mental health
The physical and mental health benefits of regular physical activity and exercise are well known.
In recent years, increasing research evidence has supported the positive effects of mind-body exercises on physical and mental function.
An evidence review in 2024 looked at the benefits of mind-body exercises specifically for perimenopausal or postmenopausal women. When eleven studies were pooled, they showed that mind-body exercises can significantly affect a variety of symptoms associated with perimenopause and menopause, including improving bone density (which is important to reduce the risk of fractures), sleep quality, anxiety, depression, and fatigue.
Mind-body exercises may not improve all symptoms, but using them to support overall wellness can help women make their symptoms more manageable.
When exploring ways to incorporate regular physical activity into your schedule, consider adding mind-body exercises.
You can find a wealth of information on both the physical and psychological/mental health effects of perimenopause and menopause on this site.
Other interventions that can be used for symptoms of perimenopause and menopause
To put mind-body exercises in context, it’s important to note the range of other options that may help bone density, sleep, and mental health.
Hormone-replacement therapy is a treatment option for some women and can help with a range of physical and mental symptoms, including bone density (during treatment), depressive symptoms, and the sleep problems associated with hot flushes or night sweats.
Other non-hormonal options include:
- medications to support bone density, sleep, or mental health
- psychological therapies such as cognitive behavioural therapy (often abbreviated to CBT) that can help women cope with a range of physical and mental/psychological symptoms
- lifestyle changes, including a healthy diet, a general increase in physical activity/exercise, and reduced caffeine and alcohol
- complementary and alternative therapies.
Each woman’s experience of perimenopause and menopause is unique. To explore the options that might work for you, consider speaking to your GP or find local doctors who specialise in menopause care at the Australasian Menopause Society.
