Exercising during perimenopause is essential for maintaining overall health and managing symptoms. Here are some tips for exercising during this stage:
Choose activities you enjoy: Find exercises that you enjoy and look forward to doing. Whether it's walking, swimming, dancing, yoga, or cycling, engaging in activities you love will help you stay consistent with your exercise routine.
Incorporate strength training: As women age, they naturally lose muscle mass, which can lead to decreased metabolism and strength. Incorporating strength training exercises, such as lifting weights or using resistance bands, can help maintain muscle mass, bone density, and metabolism, and this is a real game changer for the years to come!
Include cardiovascular exercise: Cardiovascular exercises, such as brisk walking, jogging, swimming, or cycling, help improve heart health, boost mood, and manage weight. Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week, as recommended by health guidelines.
Practice flexibility and balance exercises: As hormonal changes during perimenopause can affect flexibility and balance, incorporating exercises like yoga, Pilates, or Tai chi can help improve flexibility, balance, and posture, reducing the risk of falls and injuries.
Listen to your body: Pay attention to how your body feels during exercise and adjust accordingly. If you're experiencing fatigue or joint pain, consider reducing the intensity or duration of your workouts. Always prioritize safety and avoid pushing yourself too hard, especially if you're experiencing symptoms like hot flashes or fatigue.
Stay hydrated: Drink plenty of water before, during, and after exercise to stay hydrated, especially if you're experiencing night sweats or hot flashes. Proper hydration is essential for maintaining energy levels and supporting overall health.
Manage stress: Perimenopause can be a stressful time, and regular exercise is an effective way to manage stress and improve mood. Incorporate stress-reducing activities like meditation, deep breathing exercises, or spending time outdoors into your routine to complement your workouts.
Get enough rest: Adequate rest and recovery are crucial, especially during perimenopause when hormone fluctuations can affect sleep quality. Aim for 7-9 hours of quality sleep each night to support recovery and overall well-being.
Remember to consult with your healthcare provider before starting any new exercise program, especially if you have any underlying health conditions or concerns. They can provide personalized recommendations based on your individual needs and health status.
