Perimenopause marks a significant phase in women's health. It often brings a range of emotional and physical changes with it.
A consistent perimenopause exercise routine can boost your mood and your energy levels.
As the body adapts to hormonal changes and fluctuating estrogen levels, many women experience symptoms such as, hot flashes, mood swings, increased body fat and decreased bone density.
Partaking in regular physical activity during this time can be beneficial. Perimenopause exercise can help alleviate symptoms, maintain bone health, and improve overall well-being, amongst other benefits.
If you're looking for ways to boost energy levels while battling declining estrogen levels, then this post is for you. Here we’ll provide the most effective types of physical activities suitable for perimenopausal and postmenopausal women.
What Is Perimenopause?
Perimenopause is the transition stage leading up to menopause. A woman’s body begins to produce fewer hormones, such as estrogen and progesterone. It usually starts in a woman’s midlife, around their 40s or 50s, but it may begin earlier. Common symptoms include irregular periods, hot flashes, mood swings, and changes in libido. Many women also experience a decrease in energy levels and a decline in muscle mass.
Vasomotor symptoms are common in perimenopause. They refer to specific physical symptoms, including hot flashes, night sweats, and flushing. These symptoms are linked to the body's temperature regulation. They can lead to sudden feelings of heat, sweating, and flushing of the face and upper body.
Exercising during perimenopause can be a source of relief for many women suffering from such symptoms. Activities such as walking, swimming, strength training, or yoga are powerful tools that can help ease the side effects of perimenopause.
If you enjoy an activity and it gets your body moving, it’s worth giving it a try during perimenopause. Exercise can help reduce stress and hot flashes, improve mood, help you maintain a healthy weight, and contribute to overall physical and mental well-being during this stage of life.
7 Health Benefits of Perimenopause Exercise
Perimenopause exercise can provide relief from the symptoms associated with low estrogen and fluctuating hormones. But there’s so many other health benefits associated with keeping active with perimenopause exercise including:
1. Maintain a Healthy Weight
Regular physical activity will burn calories and increase metabolism. Engaging in aerobic exercises and strength training can help prevent the natural decline in muscle mass that occurs with age, which, in turn, helps to keep the metabolism functioning efficiently.
2. Improve Well-Being
Perimenopause exercise can help manage mood swings and reduce stress. A study published in 2016 in Menopause Review divided 80 women aged 40-65 into random groups. One group exercised, and the other remained a control for comparison. The exercising women participated in 60-minute training sessions three times a week. The sessions included warm-up exercises, walking, stretching, strengthening exercises with a resistance band, and a cooling down component. After twelve weeks, the exercising group saw a significant positive change in mental health and vitality. A study published in the International Journal of Gerontology in 2017 found that daily movement helps with depressed moods and can increase self-esteem and overall well-being.
3. Build Muscle Mass
We lose up to five percent of muscle per decade from the age of 30. But there is a secret to fighting against age-related muscle loss, and that's hitting the weights. Strength training can preserve and maintain muscle mass as we age.
Maintaining muscle mass during the transition to menopause can help your body burn fat and keep you lean as you grow older. Muscle mass also helps support bone health and improves bone density. This is particularly important during perimenopause, when the risk of osteoporosis increases. Research published in BioMed Research International in 2018 found that weight-bearing exercise can mitigate bone loss and may help build bone.
4. Improve Heart Health
Engaging in aerobic exercises supports heart health. Research published in 2015 showed that exercising two to three times per week helps middle-aged women significantly lower their risk of heart disease and stroke. The study found that moderate, not vigorous, activity was sufficient.
5. Improve Sleep Quality
Maintaining good sleep hygiene is essential during perimenopause. Many women experience sleep issues and insomnia during this phase of life. However, a systematic review published in Advances in Preventive Medicine in 2017 concluded that exercise can be a powerful tool to improve sleep quality or duration, offering hope for a better night's rest.
6. Ease Vasomotor Symptoms
Hormone replacement therapy (HRT) is a common treatment for managing vasomotor symptoms associated with menopause. However, regular exercise has also been shown to be beneficial. A study published in The Journal of The Menopause Society in 2016 found that women who began a regular exercise regimen experienced a 60 percent reduction in the frequency of their hot flashes.
7. Improve Mobility
Maintaining mobility can become more challenging for some women during perimenopause. This is largely due to changes in hormone levels, which can affect bone density and muscle mass. Incorporating activities like yoga or Pilates can help improve flexibility and balance. Activities that promote strength can help maintain mobility and overall physical function during this stage of life.
Top Perimenopause Exercises to Help Combat Symptoms
The key to an effective perimenopause exercise routine is finding a fitness regimen that you enjoy, as you're more likely to stick to it.
If you're looking for some perimenopause exercise ideas, The North American Menopause Society recommends a range of activities, including:
- Cardiovascular Exercise: Brisk walking, jogging, cycling, or swimming can support heart health and help manage weight. Tennis and dancing are other fun options that offer a social component. The menopausal stage for women is often associated with a decrease in life satisfaction. A study published in 2017 in The International Journal of Gerontology found that exercise combined with a social aspect promotes psychological well-being.
- Strength Training: Resistance training exercises using weights or resistance bands can help mitigate muscle loss and maintain muscle mass and bone density. Research published in BMC Women's Health in 2023 showed that strength training helped middle-aged women not only preserve but also gain muscle mass.
- Yoga: A yoga practice can help reduce stress and improve flexibility. It also offers mental health benefits and promotes overall well-being. A study published in the Journal of Mid-Life Health found that stress reduction exercises such as yoga, stretching, and deep breathing can help manage menopause-related symptoms. Yoga has also been found to improve insomnia. A study published in Menopause in 2014 found that women who took yoga classes experienced less insomnia than those who did not. Yoga can also support joint health and help with core stability and coordination.
- High-intensity interval training (HIIT): Short bursts of intense exercise followed by brief recovery periods can effectively boost metabolism and burn calories. This can include aerobics classes or even a CrossFit class.
- Pilates: Pilates can help strengthen core muscles and improve posture.
- Balance Exercises: Activities that focus on balance, such as Tai Chi and lunges also help strengthen bones by putting stress on them. This can help with overall stability and balance.
Whatever perimenopause exercise you choose, it's also important to listen to your body and adjust your exercise routine based on how you feel. Some days, you may have more energy and feel like taking on a challenging workout. A gentle walk or a restorative yoga session may be more appropriate on other days. Additionally, incorporating stress-reducing activities such as meditation can further support overall well-being during perimenopause.
Summary
Perimenopause exercise comes with a myriad of benefits. It can help maintain bone density, muscle strength, and cardiovascular health, which become particularly important as women age. Choose activities you enjoy and will do—keep it fun, mix it up, and make it a consistent habit to reap the benefits.
Before starting any new perimenopause exercise routine, it's recommended to consult with a healthcare professional, especially if you have any underlying health conditions. A myPrimalCoach can help you find the right perimenopause exercises and lifestyle changes to help you navigate your menopausal transition.
In summary, listening to your body, staying consistent with your perimenopause exercise routine, and seeking guidance from a myPrimalCoach can help you make the most of your perimenopausal years and beyond.
