This post was written by Leslie Angel, FNP, DipACLM, Family Medicine.
During perimenopause, estrogen starts to decline and become unpredictable. This variability influences metabolism, fat distribution, muscle mass, insulin sensitivity, bone density and brain health. Prioritizing physical activity can counter many of the symptoms women struggle with, including hot flashes, improving insulin sensitivity, metabolism and lean muscle preservation, and improving sleep and increasing energy.
Strength training
Strength training includes resistance exercises with body weight, bands or weight training. It reduces the risk of osteoporosis, increases muscle and therefore increases metabolism which starts to fall in perimenopause.
Strength training protects against loss of muscle mass and bone density. Without it, the decline of estrogen will result in this loss, which will increase the risk of osteoporosis and frailty. Strength training 2-3 times weekly helps maintain strength, improve joint health and posture. Incorporate strength training such as squats, lunges, rows and deadlifts into your wellness routine to utilize glucose, improve energy level and strength, and enhance metabolism.
Cardiovascular training
Cardiovascular exercise improves heart function, blood pressure and sleep quality, and reduces hot flashes.
Cardiovascular training is the cornerstone of metabolic health during perimenopause. Short sessions can be effective. In fact, excessive high intensity training can worsen symptoms by raising cortisol levels, increasing fatigue and exacerbating hormonal imbalance. Consistency with moderate exercise (brisk walking, cycling or swimming) along with adding short bouts of higher intensity if tolerable is more beneficial and less risk of worsening symptoms.
Gentle movement supports stress regulation
Recovery from physical activity is equally important as exercise itself. Stretching and gentle movement such as yoga and Tai chi is beneficial to the body and improves mobility, as well as relieve stress.
Perimenopause is not a decline, but a transition in life. When physical activity is approached as an intervention, it becomes a powerful tool to help navigate this change in life. Physical activity when consistent protects a woman’s overall health by supporting physical and mental well-being.
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