Exercise has always been a cornerstone of health, but it takes on a special importance during perimenopause, a transformative period in a woman’s life. This stage, marking the gradual shift towards menopause, often brings a host of symptoms – from hot flashes to disrupted sleep and menstrual cycle changes – courtesy of hormonal upheavals. So during perimenopause, getting regular exercise is more than just a healthy choice; it’s an important strategy to help alleviate some of your symptoms and safeguard your overall health.
Why Exercise is Important During Perimenopause
Why is exercise so important during perimenopause? Because your body undergoes significant hormonal changes. Fluctuations in estrogen and progesterone can lead to a variety of symptoms such as altered body composition, fatigue, mood swings, and hot flashes. There is debate as to whether hormonal changes cause weight gain or if increased weight is due to aging and decreased activity levels.
Regardless, understanding how exercise can help manage these changes is important. Understanding how exercise helps to mitigate your increased risk for diseases like osteoporosis is vital. And yes, osteoporosis is something we need to think about in our 30s. Not at age 65, which is the current recommendation for bone density testing.
Why exercise is about strong, not skinny:
- Weight Management: With the decline in estrogen, you may experience an increase in body fat, especially around your belly due to weight gain and/or changes in body composition . It’s no secret that regular physical activity helps you combat weight gain and increased belly fat by burning calories. But many of us have been missing out on the calorie burn achieved with strength training. It’d time to add some weights to your cardio activities to help you maintain a healthy weight.
- Wellbeing and Longevity: It’s also important to manage this belly fat, as visceral fat that is deep within the abdomen is linked to an increased risk of heart disease, high blood pressure, diabetes, certain cancers, and stroke. It’s time to shift your thinking when it comes to managing your weight. think strong and healthy, not skinny.
- Vasomotor Symptoms: While some observational studies show that exercise can decrease the number of hot flashes or night sweats, the available data is conflicting. As a result, The Menopause Society guidelines don’t recommend exercise for the treatment for vasomotor symptoms (VMS). Does this mean you don’t need to exercise? No. It means you should seek out proven treatments for VMS, like menopausal hormone therapy, which is considered the most effective treatment for VMS. And build exercise habits that are proven to alleviate other menopausal symptoms and will support your long-term health.
- Mental Health: Fluctuating hormones often influence your mood. It’s been proven that when you exercise your body releases your ‘feel good’ hormones like dopamine and serotonin.
- Bone Health: As we age and estrogen production drops, our bone density also drops. Weight-bearing exercises help slow down bone loss and prevent osteoporosis.
- Heart Health: As estrogen decreases, our risk for cardiovascular disease increases. One of the most important things you can do for your heart is to get 150 minutes of moderate aerobic activity weekly. Strength training also has proven benefits for your heart.
- Energy Levels: Exercise boosts stamina and energy levels. So if you’re feeling tired, get out and move.
The Do’s and Don’ts of Exercise in Perimenopause
Don’t: Overdo Cardio
Many of us have focused on cardio for our health and shied away from lifting weights. Many of us also have big cardio goals that may not be necessary. Recently it came to light that the 10,000-steps-a-day goal is in fact a marketing effort and not a science-based recommendation. It might be time to reassess your routine. Especially if your big goals are in fact discouraging you and getting in the way of your progress. Consider hiring a qualified trainer to help you understand how best to maximize your fitness routine to support your long-term health goals.
Don’t: Forget to Move Everyday
Daily physical activity—no matter how light—can significantly improve your mood and relieve symptoms of anxiety and depression. Regular movement, even casual walking with a friend, can contribute positively to your mental health and sleep patterns.
Do: Stretch Often
Frequent stretching keeps the muscles flexible, boosts circulation, and can alleviate muscle tension. This simple form of physical activity can also be a form of mindfulness and meditation which helps in stress reduction.
Do: Exercises to Promote Flexibility and Balance
Incorporate exercises like yoga or Pilates that enhance flexibility and your balance. These types of exercises can decrease the risk of falls as we age and improve your overall fitness.
Don’t: Beat Yourself Up
Set realistic and achievable goals and avoid the blame and shame. Had plans for an afternoon hike that got side tracked by a work emergency or a child with an overdue science project? It’s okay. Maybe do a few sets of sit ups instead and reschedule for another day.
Do: Pay Attention To Your Body
Even when you have built a solid routine and workout habits, there will be days when you are just not up to doing your scheduled activity. Maybe you didn’t sleep well or maybe you just feel off. Learn to understand where your body’s at and respect the fact that some days you may just not be up to the task. Get in the exercise that you can, which might just be a walk around the block, and reassess tomorrow.
Don’t: Forget to Breathe
Incorporate breathing exercises into your fitness routine for a calming effect. Deep, controlled breaths enhance any workout, improving oxygen flow and reducing blood pressure.
Do: Change It Up
Avoid exercise ruts by varying your routine—mix resistance training, yoga, walking, and other activities. This not only keeps it interesting but also challenges different muscle groups and systems in your body.
Don’t: Underestimate Consistency
When most of us undertake a new fitness approach, we tend to set pretty lofty goals. We often aim high and inevitably fail to continue because we get discouraged. Set goals that will allow you to build strong habits. On days when you have a bigger workout planned, consider having a plan B in place in case you are under slept, fighting a cold, or suddenly dealing with a work crisis. Set up a mini weight routine you can do in 15 minutes or map out a short walking route so that if you don’t have time for your planned 30 minutes, you can do 10 minutes.
Every little bit counts. Especially when it comes to building exercise habits for your longevity. Remember: strong, not skinny.
