Is Jogging Good for Anxiety During Perimenopause?
Anxiety spiking during perimenopause? Discover how jogging reduces cortisol, calms the nervous system, and builds the emotional resilience you need right now.
Why Anxiety Often Peaks in Perimenopause
Anxiety is one of the most commonly reported but least expected symptoms of perimenopause. Many women who have never experienced significant anxiety before find themselves suddenly overwhelmed by worry, physical tension, and a persistent sense of dread. This is not simply a response to life circumstances. Estrogen modulates GABA, the brain's primary calming neurotransmitter. As estrogen declines and fluctuates, GABA activity becomes less stable, leaving the nervous system in a more reactive and heightened state.
How Jogging Reduces Anxiety
Jogging is one of the most evidence-backed interventions for anxiety. It reduces circulating cortisol and adrenaline while boosting serotonin, dopamine, and endorphins, neurotransmitters and hormones that collectively calm the nervous system and improve emotional tone. The physical act of running also provides a constructive outlet for the restless energy and physical tension that anxiety often produces. Many women describe feeling noticeably calmer within the first 15 minutes of a jog.
The Rhythm of Running as a Calming Tool
Beyond the neurochemical effects, there is something intrinsically regulating about the rhythm of jogging. The steady, repetitive cadence of footfall and breath naturally synchronises into a pattern that activates the parasympathetic nervous system, the rest-and-digest counterpart to the fight-or-flight response. This is why many women find jogging almost meditative, even if they have never been drawn to formal mindfulness practices. Running outdoors adds natural light and fresh air, both of which have additional anti-anxiety effects.
How Much Jogging Is Needed?
Even modest amounts of jogging produce meaningful anxiety relief. Studies have found that 20 to 30 minutes of moderate-intensity jogging, three to four times a week, significantly reduces anxiety scores in both clinical and general populations. You do not need to run fast or far. A conversational pace, where you can still hold a sentence without gasping, is often ideal. This kind of easy, relaxed jogging is sustainable and puts less stress on the body than hard effort runs.
When Anxiety Makes Starting Difficult
Anxiety can create a frustrating barrier to the very activity that would help relieve it. On high-anxiety days, the thought of running can feel overwhelming. On these days, making the goal as small as possible helps. Commit only to a five-minute walk that turns into a jog if you feel like it. Often starting is the hardest part, and once moving, anxiety tends to recede. Having a familiar, low-pressure route can also reduce the mental friction of getting out the door.
Jogging as One Part of Anxiety Management
Jogging is a powerful tool for anxiety but works best as part of a broader approach. Poor sleep, excess caffeine, and unmanaged stress all worsen perimenopausal anxiety, so addressing these alongside your running routine amplifies the benefit. If anxiety is significantly affecting your daily life or relationships, speaking to your GP is important. Jogging complements therapy and medical treatment rather than replacing them, and many women find that combining regular exercise with other support provides far greater relief than any single approach alone.
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