The hot flashes make us think we're melting, night sweats wake us in the wee hours of the morning, moods swings scramble our emotions.

However, getting physical by walking or performing yoga may help us ease the symptoms and increase our quality of life during menopause, according to a new study.

"The surprising aspect of the study is the fact that we found a significant association between changes in cardio-respiratory fitness and changes in menopausal symptoms," says Dr. Steriani Elavsky, a researcher at Penn State University and the project's lead author. "This is contrary to other studies, which previously reported no associations."

Elevating moods, tension, fat loss

About 1.5 million American women reach menopause each year, at an average age of 52, and about 80 percent of them experience unpleasant symptoms such as hot flashes, night sweats, irritability, anxiety or emotional instability.

The American Council on Exercise says regular physical activity - and healthy eating - can help you manage the symptoms of menopause and related conditions, such as heart disease and osteoporosis. Aerobic exercise can elevate moods, relieve tension, and promote the loss of fat in the abdomen, where most women readily gain weight during menopause.

Better quality of life 

The Penn State study narrowed down the wide field of exercise activities to walking and yoga. Walking was chosen because it is an aerobic activity, while yoga was chosen because it is not aerobic, says Elavsky, an assistant professor of kinesiology, the science of physical movement.

Elavsky assigned 164 menopausal women who got no exercise into three groups. Women in one group walked for exercise, another group participated in yoga, and, for comparison's sake, a third didn't exercise for four months.

The women, whose average age was nearly 50, completed body composition and fitness assessments along with psychological tests at the project's start and end. According to the findings, the walkers and yoga fans said they enjoyed a better quality of life, better moods and reduced negative effects of menopause compared to women who got no exercise.

'An integral part'

Health experts warn that you should consult your doctor before starting an exercise program, which you should start slowly and build up to more strenuous activities.

"Fitness improvements may directly or indirectly impact the symptoms of menopause, both mental and physical," says Dr. Amy Eyler, a community-health expert at Saint Louis University School of Public Health. "Exercise benefits so many other body systems. It should be an integral part of these types of interventions."

For more information

•  Exercise and Menopause

•  Five Benefits of Practicing Yoga

•  North American Menopause Society

•  Mayo Foundation for Medical Education and Research

•  Menopause: Staying Healthy Through Good Nutrition

Source: Health Behavior News Service
Reference: Annals of Behavioral Medicine

This summary by Nubella News, a division of Marketing Technology Solutions, Inc., is a snapshot of larger, more detailed studies and/or research projects. Nubella News encourages all site visitors and readers interested in understanding the material contained within this article at a more detailed level, to perform additional research and investigation into the article topics, references, and any links provided within the material. Nubella News does not intend to offer medical advice. We recommend that all readers ask their doctor or medical professional for additional advice, guidance, and/or recommendations pertaining to this article.