Whether you’re new to exercise or already have a regular workout regimen, staying active can help you maintain your physical and mental well-being. By prioritising your  perimenopause fitness you can reap tremendous benefits to your overall health and wellbeing. 

 In this post, we’ll explore how fitness can support bone density, mental health, and sleep quality during perimenopause, and offer practical tips for beginners and those looking to adapt their exercise routines to be more perimenopause-friendly. 

Benefits of Fitness During Perimenopause 

1. Improved Bone Density 

One of the key concerns for women in perimenopause is the loss of bone density, which can lead to osteoporosis. Regular weight-bearing exercises like walking, dancing, or resistance training can help strengthen bones and reduce the risk of fractures.  

For beginners, start with simple bodyweight exercises like squats, lunges, and push-ups, gradually incorporating light weights as you build strength. 

2. Boosted Mental Health 

Perimenopause often brings mood swings, anxiety, and stress. Exercise is a natural way to combat these emotional challenges, as it triggers the release of endorphins, the body’s feel-good hormones.  

Even a 30-minute brisk walk or a gentle yoga session can significantly improve your mood. 

 If you’re new to exercise, start with short, manageable sessions and gradually increase the duration as you feel more comfortable and find what you love! 

3. Enhanced Sleep Quality 

Sleep disturbances are a common symptom of perimenopause, but regular physical activity can help regulate your sleep patterns.  

Engaging in moderate-intensity exercises, such as swimming or cycling, can make it easier to fall asleep and stay asleep.  

If you already have a workout routine, consider adding more restorative practices like stretching or Pilates in the evening to help wind down before bed. 

Perimenopause-Friendly Exercise Tips 

For beginners: 

• Start Slow: If you’re new to fitness, begin with low-impact exercises like walking, swimming, or yoga to gently introduce your body to movement. 

• Consistency Over Intensity: Focus on being consistent with your routine rather than pushing for high-intensity workouts right away. Building a habit is key. 

For those with a regular routine: 

• Modify Your Workouts: As your body changes, consider adjusting your routine to include more strength training, balance exercises, and flexibility work to support joint health and mobility. 

• Listen to Your Body: Pay attention to how your body feels and be willing to adjust your workout intensity on days when you’re experiencing symptoms like fatigue or joint pain. 

Perimenopause Fitness is Your Ticket to Good Health

Fitness is a powerful tool to help you navigate the physical and emotional challenges of perimenopause.

Whether you’re just starting out, or looking to adapt your current routine, the benefits of regular exercise—improved bone density, enhanced mental health, and better sleep quality—are well worth the effort.  Get in touch for more personalised advice today

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