As we women transition through perimenopause in midlife, staying active becomes more crucial than ever. The benefits of regular movement extend beyond physical health, encompassing mental well-being, emotional stability, and overall quality of life. In this comprehensive guide, we’ll explore why movement is essential for women in midlife, identify the best types of exrcises, and provide practical tips for incorporating them into your daily routines.

Why Movement Is Important for Women in Perimenopause

1. Hormonal Balance

Hormones like estrogen and progesterone fluctuate significantly during perimenopause. These fluctuations can lead to symptoms such as mood swings, hot flashes, and irregular periods. Regular physical activity can help stabilize hormone levels, reducing the severity and frequency of these symptoms. Exercise, particularly aerobic activities, has been shown to lower cortisol (the stress hormone) levels, further contributing to hormonal balance.

2. Bone Health

Estrogen plays a crucial role in maintaining bone density. As estrogen levels decline during perimenopause, women become more susceptiple to osteoporosis. Weight-bearing exercises, such running, and in particular strength training, stimulate bone formation and help maintain bone density, reducing the risk of fractures and osteoporosis.

3. Cardiovascular Health

The risk of cardiovascular disease increases during perimenopausr due to changes in cholesterol levels, blood pressure, and body composition. Regular aerobic exercise, such as swimming, cycling, or brisk walking, strengthens the heart, improves circulation, lowers blood pressure, and helps maintain healthy cholesterol levels, significantly reducing cardiovascular risk.

4. Weight Management

Hormonal changes during perimenopause can slow metabolism and lead to weight gain, particularly around your middle. Exercise helps burn calories, build muscle mass, and boost metabolism, making it easier to manage weight. Strength training is especially beneficial as it increases muscle mass, which in turn enhances your metabolic rate even at rest. Meaning, muscle mass needs and burns more calories.

5. Mental Health

Perimenopause can bri8ng about mood swings, anxiety, and even depression. Physical activity stimulates the release of endorphins, which are the body’s natural feel-good hormones. Exercise also promotes better sleep, which is often disrupted for a lot of women during perimenopause, also contributing to improved health. When you’re well-rested you are in a better mood. Activities like yoga and tai chi combine physical movement with mindfulness, a great combination to further alleviate stress and anxiety.

6. Energy Levels

Many women experience fatigue during perimenopause. Regular exercise boosts your energy levels by improving your cardiovascular efficiency, enhancing oxygen delivery to tissues, and promoting better sleep. Even moderate activities, such as a brisk walk or light stretching can make a significant difference in your energy levels!

7. Muscle Mass and Strength

With aging and hormonal changes, musscle mass naturally declines, leading to reduced strength and increased frailty. Strength training helps counteract this loss, maintaining muscle mass and strength. This not only supports your daily activities but also improves metabolism and your overall physical function.

8. Flexibility and Mobility

Hormona; changes can affect your joint health and flexibility. Stretching exercises, yoga, and Pilates all enhance flexibility, maintain joint health, and reduce stiffness, improving your overall mobility. These activities can also help in maintaining balance and preventing falls.

9. Cognitive Function

Physical activity has been shown to improve cognitive function and reduce the risk of cognitive decline. Engaging in regular exercise and movement can enhance your memory, concentration, and overall brain health.

10. Social Interaction

Participating in group exercise classes or team sports provides social support and a sense of community, which can be particularly beneficial during perimenopause. The camaraderie and shared experience can be very beneficial for you mental well-being and provide motivation to stay active.

Best Types of Movement for Women in Perimenopause

1. Aerobic Exercise

Aerobic exercises, also known as cardiovascular activities, increase hearth rate and improve cardiovascular health. Examples of aerobic exercise include:

• Walking: A low-impact and accessible activity that can be easily incorporated into your daily life.
• Running: Higher intensity than walking, providing greater cardiovascular benefits.
• Cycling: Low-impact and excellent for your joint health.
• Swimming: Provides a full-body workout that is gentle on your joints.

2. Strength Training

Strength training involves resistance exercises that build muscle mass and strength. Benefits include increased metabolism, improved bone density, and enhanced functional ability. Examples of strength exercises include:

• Weightlifting: Using free weights or weight machines to perform various exercises.
• Bodyweight Exercises: Push-ups, squats, lunges, and planks that use your body weight as resistance fall into this category.
• Resistance Bands: Portable and versatile, resistance bands offer varying levels of resistance.

3. Flexibility and Balance Exercise

Often overlooked, but very important. These exercises improve your range of motion, joint health, and stability, reducing the risk of falls and injuries. examples of flexibility and balance exercises include:

• Yoga: Combines physical postures, breathing exercises, and meditation.
• Pilates: Focuses on core strength, flexibility, and overall body health.
• Tai Chi: Tai Chi is a gentle form of martial arts that promotes balance, flexibility, and relaxation. It’s especially beneficial for improving coordination and reducing the risk of falls.

How to Incorporate Movement into Daily Life

1. Set Realistic Goals

Start with small, achievable goals and gradually increase the intensity and duration of your workouts. Nothing is more demotivating than getting super frustrated because you set unattainable goals for yourself. Challenging goals -yes! Unattainable goals -big no! Setting realistic goals helps build confidence and ensures ensures long-term commitment.

2. Find Activities You Enjoy

This is a big one too! I remember decades ago running was THE thing. I’ve tried it so many times over the years but I just don’t like it. There’s no point of doing a specific exercise when you hate it because you very likely won’t stick to it. Choose exrcises that you enjoy to make physical activity a pleasurable part of your day. Whether it is dancing, hiking, or gardening, finding joy in movement makes it so much easier to stick with it.

3. Create a Routine

Don’t rely on your motivation because motivation will only get you so far. After the initial excitement has cooled off there will be days where you don’t feel motivated to exercise. To stay on track schedule workout sessions into your daily routine. This way you make working out a habit. Consistency is key to developing a sustainable exercise habit. Consider setting reminders or using a fitness app to keep track of your progress.

4. Incorporate Movement into Daily Tasks

Look for opportunities to be active throughout the day. Take the stairs instead of the elevator, park further away from your destination to get in a few more steps, or take short walking breaks throughout the day.

5. Join a Group or Class

Joining a fitness class or group can provide you motivation and social support. Group activities like Zumba, other aerobic classes, or walking and running clubs can make exercise more enjoyable and foster a sense of community.

6. Listen to Your Body

Pay attention to how your body feels and adjust your activities accordingly. Don’t punish yourself when you’re not feeling great or try to push through an intense workout when your body isn’t ready for it that day. While it’s important to challenge yourself, it’s also important to avoid overexertion and injury.

7. Incorporate Strength and Flexibility Training

Balance your routine with strength and flexibility exercises. Aim to include strength training at least twice aweek and dedicate time to stretching and yoga sessions too.

8. Stay Hydrated and Nourished

Proper hydration and nutrition are vital for optimal performance and recovery. Ensure you’re hydrating yourself properly. I talked more about hydration and signs you might be dehydrated in this blog post. Ensure you’re drinking enough water and fueling your body with balanced, nutrient-rich meals.

Conclusion

Movement is a powerful tool for enhancing the physical, mental, and emotional well-being of women in perimenopause. By incorporating a variety of exercises, from aerobic (also known as cardiovascular) activities and strength training to flexibility and balance practices, you can enjoy a healthier, more vibrant life. Start small, find an activity that you love (or at least enjoy), and make movement a joyful integral part of ypur daily routine. Your body and mind will thank you for it.