Perimenopause and Exercise: Benefits and Best Practices

Perimenopause Exercise

for Health

As women enter the transitional phase leading up to menopause, commonly known as perimenopause, exercise can be one of the most beneficial forms of self-care. Regular physical activity can help improve symptoms associated with perimenopause, including low energy, low mood, weight gain, hot flashes, and sleep disturbances. In fact, regular exercise could be the key to remaining healthy and keeping hormone imbalances in check during this time.

What are the Benefits of Exercise During Perimenopause?

The key benefits of exercise during perimenopause include maintaining bone health, reducing body fat levels, boosting mood and energy, improving menopausal symptoms, and promoting overall health and well-being. Exercise can help keep the cardiovascular system healthy by raising good cholesterol and lowering unhealthy cholesterol levels. Additionally, exercise can reduce the risk of developing diabetes, hypertension, and other diseases.

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Best Practices for Exercise During Perimenopause

It’s important to find an exercise program that is both enjoyable and beneficial. There are four main types of exercise that women should focus on during perimenopause:

  • Cardiovascular exercise—This type of exercise gets the heart rate up and helps maintain a healthy heart. Examples include biking, running, swimming, and aerobics.
  • Strength training—This type of exercise helps to maintain muscle mass, reduce body fat, and improve overall strength. Examples include free weights, resistance bands, and weight machines.
  • Flexibility exercises—These exercises help to improve range of motion and help keep the body limber. Examples include yoga and tai chi.
  • Balance exercises—This type of exercise helps to reduce the risk of falls, improve posture, and reduce joint pain. Examples include walking on a balance beam or standing on one foot.

It’s important for women to talk to their doctor before starting an exercise regimen to make sure it is safe for them. Additionally, women should start slowly and gradually increase the intensity and duration of their workout.

Tips to Keep You Motivated and Working Out

  • Set realistic goals—It’s important to create achievable goals and to celebrate successes along the way.
  • Mix up your routine—Try different activities and classes to challenge your body in different ways.
  • Find a buddy—Having an exercise partner can be just the motivation you need to keep going.
  • Reward yourself—Each time you reach one of your goals, reward yourself with something special.


Exercise during perimenopause can have many benefits including improving menopausal symptoms, maintaining bone health, and reducing the risk of developing chronic diseases. Women should talk to their doctor before starting an exercise program and make sure to find activities that are enjoyable and beneficial. Additionally, setting realistic goals and rewarding accomplishments are a great way to stay motivated and keep working out.