Is Rowing Good for Perimenopause Anxiety?
Find out how rowing can ease perimenopause anxiety through endorphin release, regulated breathing, and stress hormone reduction.
Why Anxiety Spikes During Perimenopause
Anxiety is one of the most common and least expected symptoms of perimenopause. Many women who have never experienced significant anxiety before find themselves feeling on edge, fearful, or overwhelmed during their 40s. The cause is largely hormonal. Oestrogen and progesterone both influence neurotransmitter systems in the brain, including serotonin, dopamine, and GABA, all of which regulate mood and calm. As these hormones fluctuate unpredictably during perimenopause, the nervous system becomes more reactive. Sleep disruption from night sweats compounds the problem because poor sleep directly increases anxiety the following day. Understanding that the anxiety has a physiological root, rather than simply being a personal failing, is an important first step. The next step is finding tools that genuinely address it, and rowing is one of the most effective.
The Neurochemistry of Rowing
Rowing is a rhythmic, full-body exercise, and that combination turns out to be particularly effective for anxiety reduction. Rhythmic movement, like the repeated drive-and-recovery cycle of rowing, activates the parasympathetic nervous system, the branch responsible for the rest-and-digest response that counteracts anxiety. At the same time, sustained aerobic exercise triggers the release of endorphins, which produce feelings of calm and mild euphoria. Exercise also increases levels of brain-derived neurotrophic factor, a protein that supports brain health and has been linked to better emotional regulation. After a 20 or 30-minute rowing session, most people report a noticeable reduction in tension that can last several hours.
Cortisol Reduction Through Moderate-Intensity Work
Cortisol, the primary stress hormone, is often chronically elevated during perimenopause. It contributes directly to feelings of anxiety, irritability, and a persistent sense of threat. Moderate-intensity rowing, where you can hold a conversation but feel like you are working, has been shown to reduce baseline cortisol levels when done consistently over several weeks. The key word is moderate. Very high-intensity training can temporarily spike cortisol and may worsen anxiety in women who are already in a state of hormonal stress. A sustainable pace, three times per week, creates the cortisol-lowering effect without the risk of overtraining. If you notice your anxiety worsening after a session, dial back the intensity.
Breathing and the Calming Effect of Rowing
One of rowing's underrated benefits for anxiety is the way it naturally regulates breathing. The exercise imposes a rhythm: breathe in on the recovery, breathe out on the drive. This pattern has similarities to controlled breathing techniques used in cognitive behavioural therapy and mindfulness for anxiety. Slow, deliberate exhalation activates the vagus nerve, which signals safety to the nervous system and reduces heart rate. On a rowing machine you are almost forced into this pattern, which means you receive the benefits of breathwork without needing to think about it consciously. Over time this can help retrain your nervous system toward a calmer baseline.
Rowing as a Focus Tool
Anxiety is often sustained by repetitive worried thinking. Exercise that demands physical focus disrupts this cycle. Rowing requires attention to form, pace, and rhythm, which occupies enough cognitive bandwidth to interrupt anxious thought loops. This is sometimes called a moving meditation by experienced rowers. Unlike running on a treadmill, where the mind can wander freely into worry, the technique demands of rowing provide a mild but real anchor for attention. Women who struggle to meditate in a traditional seated format sometimes find that rowing gives them a similar mental stillness without requiring them to sit still.
Building a Rowing Routine for Anxiety Relief
For anxiety specifically, consistency matters more than intensity. Three sessions per week of 20 to 30 minutes each at a moderate pace is a practical starting point. Try to row at a similar time each day if possible, as routine itself reduces the unpredictability that feeds anxiety. Morning rows can set a calmer tone for the day by reducing cortisol before it peaks. Evening rows are effective too, provided you finish at least two hours before bed to allow body temperature and adrenaline to settle. If you are on the water rather than a machine, the additional sensory input of being outside adds another layer of calming effect through exposure to natural light and fresh air.
When to Combine Rowing With Other Support
Rowing is a powerful tool for perimenopause anxiety, but it works best as part of a broader strategy. If anxiety is significantly affecting your daily life, quality of sleep, or relationships, speaking to a GP is important. Hormone replacement therapy addresses the underlying hormonal cause directly and often produces a rapid reduction in anxiety. Cognitive behavioural therapy is the most evidence-based psychological approach. Rowing complements both by providing a regular outlet for nervous energy, improving sleep quality, and supporting a sense of personal agency. It will not replace medical support when that is needed, but as a daily practice it makes a real and measurable difference.
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