Perimenopause, the transitional phase before menopause, brings various changes to a woman's body and mind.
It's a time of adjustment and adaptation as you navigate the symptoms that can arise.
Luckily, exercise can be a valuable ally in managing these symptoms and promoting overall wellbeing.
Let's explore how incorporating exercise into your weekly routine can help alleviate common perimenopause symptoms and enhance your journey through this transformative phase.
Symptom #1: Hot Flashes and Night Sweats
- Hot flashes and night sweats are common experiences during perimenopause that can cause discomfort.
- Exercise has been shown to help regulate body temperature, potentially reducing the frequency and intensity of these episodes.
- Engaging in activities like brisk walking or dancing can contribute to a sense of balance and ease.
Symptom #2: Mood Swings and Irritability
- Mood swings and irritability can arise during perimenopause, impacting emotional wellbeing.
- Exercise has the potential to uplift mood and increase feelings of positivity through the release of endorphins.
- Consider activities such as cycling or dance classes to promote a sense of inner calm and balance.
Symptom #3: Sleep Disturbances
- Sleep disturbances, such as insomnia or disrupted sleep patterns, can affect overall quality of life.
- Regular exercise has been associated with improved sleep quality and can help promote a more restful night.
- Gentle activities like yoga or relaxation exercises before bedtime can create a soothing routine conducive to better sleep.
Symptom #4: Weight Gain and Metabolism Changes
- Weight gain and changes in metabolism are common concerns during perimenopause.
- Regular exercise can support weight management by boosting metabolism and preserving muscle mass.
- A combination of cardiovascular exercise, strength training, and flexibility exercises can contribute to overall wellbeing and a healthy weight.
Symptom #5: Fatigue and Low Energy Levels
- Fatigue and low energy levels can be challenging during perimenopause, affecting daily life.
- Engaging in regular exercise can increase energy levels and provide a natural boost of vitality.
- Moderate-intensity aerobic activities like walking, swimming, or cycling can help invigorate the body and restore energy.
Symptom #6: Joint Pain and Muscle Stiffness
- Joint pain and muscle stiffness can be bothersome during perimenopause, impacting mobility.
- Exercise plays a crucial role in maintaining joint flexibility and reducing discomfort.
- Gentle activities like swimming, water aerobics, or yoga can help improve joint mobility and promote overall flexibility.
Symptom #7: Brain Fog and Memory Lapses
- Brain fog and memory lapses can be frustrating during perimenopause, affecting cognitive function.
- Regular exercise has been linked to improved cognitive abilities and mental clarity.
- Activities like dancing, playing tennis, or engaging in learning experiences can enhance brain function and promote mental agility.
Symptom #8: Bone Loss and Osteoporosis Risk
- Bone loss and increased osteoporosis risk are concerns during perimenopause.
- Exercise, particularly weight-bearing activities, can help maintain bone density and reduce the risk of osteoporosis.
- Embrace exercises like jogging, hiking, or resistance training to support bone health and enhance overall strength.
Symptom #9: Decreased Libido
- Decreased libido can be a sensitive topic during perimenopause, impacting intimacy.
- Exercise can play a role in increasing self-confidence and enhancing blood flow, potentially reviving desire.
- Engaging in activities like partner dancing or yoga can promote body awareness and foster a sense of sensuality.
Symptom #10: Anxiety and Depression
- Anxiety and depression can affect emotional wellbeing during perimenopause.
- Exercise has been shown to alleviate symptoms of anxiety and depression by releasing feel-good chemicals in the brain.
- Embrace activities like nature walks, meditation, or gentle yoga to find solace, reduce stress, and enhance overall wellbeing.
Perimenopause is a unique journey that can present various symptoms and challenges.
By incorporating exercise into your daily routine, you can take an active role in managing these symptoms and improving your overall wellbeing.
Exercise offers not only physical benefits but also emotional support, helping you navigate this transformative phase with resilience.
Remember to listen to your body and choose activities that bring you joy and a sense of fulfillment.
As you embrace the power of exercise, you'll discover newfound strength and resilience, making your perimenopause journey a more empowered and fulfilling experience.
As you hit the age of 30+, it is also VITALLY important to focus on maintaining muscle mass too. You can read more about the importance of maintain muscle mass here: https://planbfitness.co.uk/training/7-reasons-for-building-muscle/
Here is another post on the importance of adding Strength Training into your exercise routine: https://planbfitness.co.uk/training/strength-training/
If you like to talk about this with a female health expert, book in for a No Sweat Intro Call here: https://planbfitness.co.uk/free-intro