Most women complain of gaining weight during and after menopause, especially belly fat that refuses to budge. But a new study published in Menopause, the journal of The North American Menopause Society (NAMS), found that regular exercise can help with worrisome symptoms like hot flashes, and can bring success in the battle of the bulge — even in those who had been sedentary.

Researchers studied 234 postmenopausal women aged 45 to 64 years who had been sedentary for at least the previous year. They participated in a 20-week program of exercise, and found they experienced positive changes in both short-term and long-term physical and mental health.

Improvements included better flexibility and cardiovascular fitness. In addition, they experienced significant reductions in weight and body mass, and hot flashes were brought under control.

The results are especially encouraging for women who don't want to use hormone replacement therapy to control symptoms of menopause, and are looking for safe but effective options with no side effects.

"Growing evidence indicates that an active lifestyle with regular exercise enhances health, quality of life, and fitness in postmenopausal women," says Dr. JoAnn Pinkerton, NAMS executive director. "Documented results have shown fewer hot flashes and improved mood and that, overall, women are feeling better while their health risks decrease."

For most women, menopause occurs between the ages of 45 and 55, but according to the Mayo Clinic, the average age in the U.S. is 51.

Several natural remedies have been found to ease the symptoms of menopause. A study published in the International Journal of Clinical and Experimental Hypnosis found that hypnosis relaxation therapy reduced hot flashes.

Acupuncture may also be able to help. A study published in the journal Menopause found that women who underwent acupuncture saw a larger decrease in the number and severity of menopausal symptoms after 12 weeks than women who received a placebo treatment.