---
title: Does exercise help with mood problems, pain, and fatigue in women with PMS?
description: Yes. Exercise including running, yoga, and Pilates significantly reduces negative mood, pain, and fatigue in women with PMS. Running for 9-12 weeks at 3 or mo
url: https://niyora.com/research/papers/a-systematic-review-of-exercise-interventions-on-negative-affect-pain-and-2026/
---

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- Does exercise help with mood problems, pain, and fatigue in women with PMS?

Systematic review, 2026

# Does exercise help with mood problems, pain, and fatigue in women with PMS?

Yes. Exercise including running, yoga, and Pilates significantly reduces negative mood, pain, and fatigue in women with PMS. Running for 9-12 weeks at 3 or more sessions per week works best for mood. Yoga for 9-12 weeks at 3 or more sessions per week works best for pain and fatigue.

 Moderate study design

Women diagnosed with PMS across 20 published studies

## What they did

Systematic review and meta-analysis of 20 published studies on exercise for PMS. Six studies tested running, three tested Pilates, and eleven tested yoga. Results were combined to measure effects on mood, pain symptoms, and fatigue.

## What they found

Exercise improved mood, pain symptoms, and fatigue (all statistically significant at P < 0.01). Running for 9-12 weeks at 3 or more sessions per week was most effective for improving mood. Yoga for 9-12 weeks at 3 or more sessions per week was most effective for reducing pain. Yoga for 9-12 weeks was most effective for reducing fatigue.

## What it means for you

Regular, consistent exercise can significantly improve mood, pain, and energy levels in women with PMS. Doing 3 or more sessions per week for 9-12 weeks showed the best results. The main limitation is that total number of women studied across all 20 papers is not clearly stated, and individual study quality likely varies.

20

studies reviewed

9-12

weeks optimal duration

≥3

sessions per week optimal frequency

## About the study

Original title A systematic review of exercise interventions on negative affect, pain, and fatigue in women with premenstrual syndrome Authors Li X, Ding F, Ma X et al. Journal BMC women's health Year 2026 Study design Systematic review What was tested Exercise programs: running, Pilates, or yoga at various frequencies and durations Open access Yes Read the paper [doi.org/10.1186/s12905-025-04242-9](https://doi.org/10.1186/s12905-025-04242-9)

## Topics

[Premenstrual syndrome (PMS)](https://niyora.com/research/topics/condition-pms/)[Fatigue and energy](https://niyora.com/research/topics/symptom-fatigue/)[Pain and headache](https://niyora.com/research/topics/symptom-pain/)[Exercise and yoga](https://niyora.com/research/topics/treatment-exercise/)

Research tells you what helps on average. Niyora helps on the day it hits.

Calm down, see it another way, and decide what to say, with a PMS and PMDD app built by a doctor.

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