Does walking affect sleep in menopause? What 9 studies found

A meta-analysis of 12 RCTs found exercise such as yoga, walking, and fitness qigong improved sleep quality in perimenopausal women, with qigong over 10 to 12 weeks most effective.

Reported an improvementMeta-analysis · 1,493 participants pooled · 2023PerimenopausalCited 10 timesPubMed

A review of 31 studies found yoga, walking, exercise, and stretching improved sleep quality in menopausal women, with inconsistent effects on depression.

Reported an improvementSystematic review · 2023Midlife womenCited 17 timesPubMed

Postmenopausal breast cancer survivors did 3 months of walking plus resistance band training; fatigue effect sizes were small and not statistically significant, with inflammatory markers mediating change.

Mixed resultsRandomised trial · 46 women · 12 weeks · 2014PostmenopausalCited 70 timesPubMed

In 164 previously low-active midlife women, 4 months of walking or yoga did not significantly improve perceived sleep quality compared to a control group.

No difference foundRandomised trial · 164 women · 16 weeks · 2007Midlife womenCited 63 timesPubMed

Sedentary midlife women walking four times weekly for 24 weeks showed no overall symptom improvement versus controls, but more frequent walking was linked to better sleep.

Reported an improvementRandomised trial · 173 women · 24 weeks · 2005Midlife womenCited 60 timesPubMed

Postmenopausal women who did a 12-week pedometer-based walking program with gradually increased steps reported less anxiety, insomnia and depression than a control group.

Reported an improvementRandomised trial · 106 women · 12 weeks · 2015PostmenopausalCited 42 timesPubMed

Postmenopausal breast cancer survivors did 3 months of walking and resistance band training; the exercise group reported fewer hours of sleep per night versus control, mediated by inflammation and fatigue.

Reported a worseningRandomised trial · 46 women · 12 weeks · 2015PostmenopausalCited 47 timesPubMed

Perimenopausal women who walked briskly three or more times weekly for 12 weeks reported greater reductions in menopausal symptom scores, cholesterol, triglycerides and weight than controls.

Reported an improvementRandomised trial · 111 women · 12 weeks · 2014PerimenopausalCited 35 timesPubMed

112 postmenopausal Iranian women walked with a pedometer for 12 weeks, and sleep quality scores improved significantly more than in a no-intervention control group.

Reported an improvementRandomised trial · 112 women · 12 weeks · 2016PostmenopausalCited 27 timesPubMed