10 Best Exercises for Perimenopause
- By Jillian Lai Mei Siew
- 23 Jul 2024
- Verified by Dr. Pakanich Maria Petrivna
Key highlights or summary
- Perimenopause can cause physical and emotional upheaval, but exercise can help manage these changes.
- Regular exercise can alleviate perimenopause symptoms like hot flashes and mood swings.
- Cardio activities, strength training, yoga, Pilates, and stretching are all beneficial.
- Setting a regular workout schedule and incorporating variety in activities encourages consistency.
- Exercise is not just about symptom management; it's about promoting overall health and wellness during perimenopause.
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- Perimenopause: Age, Stages, Signs, Symptoms & Treatment
- Perimenopause: Rocky road to menopause - Harvard Health
- Exercise beyond menopause: Dos and Don’ts - PMC
- What’s the best exercise for the menopause?
- A lifetime of fitness. Exercise in the perimenopausal and postmenopausal woman
- Exercise Advice for Women in Perimenopause and Menopause
- Perimenopause Workout - 20 Minute Full Body Pilates Workout
- Why You Should Exercise Your Way Through Menopause - Penn Medicine Lancaster General Health
Frequently asked questions
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Absolutely! Exercise is proven to be one of the best ways to manage perimenopause symptoms. Regular physical activity can reduce hot flashes, improve sleep and mood, maintain bone health, and prevent weight gain that often accompanies this stage of life.
The best exercise for perimenopause includes a mix of cardio, strength training, and flexibility exercises. Cardio helps to maintain heart health and manage weight, strength training preserves muscle mass and bone density, and flexibility exercises improve balance and prevent injuries.
The best workout for perimenopause varies from woman to woman. However, a combination of aerobic activities like walking or cycling and strength training exercises like lifting weights or resistance bands workouts can provide comprehensive benefits.
As a guideline, aim for at least 150 minutes of moderate-intensity aerobic activity every week, along with two or more days of strength-training exercises. Also, incorporate flexibility exercises into your routine for overall well-being.
There is no 'one-size-fits-all' best time to exercise during perimenopause. It depends on your daily schedule and when you feel most energetic. Listen to your body and choose a time when you can dedicate yourself to your fitness routine without distractions.
The best exercise for perimenopause weight gain includes cardio exercises like brisk walking, running, or cycling, combined with strength training, which helps build muscle mass and increase metabolic rate.
Intense workouts for perimenopause that put excessive stress on the joints should be avoided. Instead, focus on low-impact exercises like swimming or yoga that are easier on the body but still provide effective results.
Yes, walking is an excellent, low-impact cardio activity suitable for perimenopause. It helps with weight management, boosts mood, and is beneficial for overall heart health. For best results, remember to pair it with strength training activities, a balanced perimenopause diet, and an exercise routine.
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