Is Rowing Good for Depression During Perimenopause?
Rowing can be a powerful mood-lifter during perimenopause. Learn how this full-body workout helps ease depression, boost energy, and support emotional wellbeing.
Depression in Perimenopause Is More Common Than You Think
Many women are surprised to find themselves feeling persistently low, flat, or tearful during perimenopause. Fluctuating oestrogen affects serotonin and dopamine, the brain chemicals most closely tied to mood. This is not a character flaw or weakness. It is a physiological shift that millions of women experience. The good news is that regular aerobic exercise is one of the most well-supported tools for managing mild to moderate depression, and rowing is an especially effective option.
How Rowing Helps Lift Mood
Rowing triggers the release of endorphins, serotonin, and dopamine, all of which are depleted when oestrogen drops. The rhythmic, repetitive nature of the stroke, whether on water or a rowing machine, has a meditative quality that quiets a busy mind. Research consistently shows that moderate-intensity aerobic exercise can reduce depressive symptoms as effectively as antidepressant medication in some cases, particularly for mild to moderate presentations. Rowing gives you that cardiovascular stimulus in a low-impact, joint-friendly format.
The Full-Body Factor
Unlike cycling or walking, rowing engages roughly 86 percent of your muscles in a single session. This total-body effort means a higher calorie burn and a stronger hormonal response. The combination of legs, core, and arms working together builds functional strength, which supports bone density, another concern during perimenopause. Feeling physically stronger often translates directly to feeling more capable and resilient mentally.
Practical Tips for Getting Started
If you are new to rowing, technique matters. Start with a coached session at a gym or rowing club to protect your lower back. On a rowing machine, aim for 20 to 30 minutes at a comfortable, conversational pace three times a week. Focus on the drive through your legs first, then lean back, then pull. Avoid hunching your shoulders. Building a consistent routine matters more than intensity when you are working through low mood, so keep sessions approachable rather than gruelling.
Pairing Rowing with Other Support
Exercise works best as part of a broader approach to depression during perimenopause. Consider combining rowing with consistent sleep, a protein-rich diet, and connection with others, whether that is a rowing club, a friend who joins you on the erg, or an online community. If your depression is significantly affecting daily life, speak with your GP. HRT, therapy, and medication are all legitimate options that can work alongside exercise rather than instead of it.
Tracking Progress and Staying Motivated
Mood improvements from exercise often happen gradually, so tracking your symptoms can help you see progress that might otherwise feel invisible. PeriPlan lets you log symptoms like low mood and track patterns over time, so you can notice whether consistent rowing sessions correlate with better days. Setting small, achievable rowing goals, such as adding two minutes to each session per week, keeps motivation steady without overwhelming you.
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