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Background/Objectives: Menopause involves physiological and psychological changes that adversely affect women’s health and quality of life (QoL). Safe, accessible, and culturally relevant exercise interventions may offer non-pharmacological relief. This study aimed to compare the effects of yoga and public square dancing on menopausal symptoms, sleep quality, and QoL in Chinese women. Methods: In this three-arm randomized controlled trial, 121 menopausal women were assigned to yoga (n=40), public square dancing (n=41), or control (n=40) groups. Intervention groups attended 60-minute sessions, three times per week for 12 weeks; the control group received health brochures only. Outcomes—modified Kupperman Index (KI), Chinese Pittsburgh Sleep Quality Index (CPSQI), and Menopause-Specific Quality of Life questionnaire (MENQOL)—were assessed at baseline, post-intervention, and 4-week follow-up. Results: Data from 106 participants were analyzed. Both yoga and public square dancing significantly reduced KI, CPSQI, and MENQOL scores versus control at post-intervention (all P<0.05), with effects on KI and CPSQI persisting at follow-up. No differences were observed between the two exercise groups. Conclusions: Yoga and public square dancing, implemented within a Modified Symptom Management Model framework, alleviate menopausal symptoms, improve sleep quality, and enhance QoL. Their comparable efficacy and cultural acceptability support their integration into community-based menopause health programs. Larger multicenter trials with longer follow-up are warranted.