Best Exercise for Perimenopausal Women

Navigating through menopause often involves discussing its challenges.

However, perimenopause—the transitional phase before menopause—presents its own set of symptoms, including stress, anxiety, sleep disturbances, and muscle discomfort.

Regular exercise can be one of the most effective strategies for managing these symptoms, so we consulted experts to identify the ideal exercise regimen for women experiencing perimenopause.

Understanding Perimenopause

“Perimenopause refers to the phase ‘around menopause,’” explains Dr. Tina Hendrick, a board-certified ob-gyn and medical director at Pediatrix Medical Group. “It is the period when estrogen and progesterone levels begin to decrease.”

During perimenopause, some women experience irregular periods and emotional ups and downs, while others may feel perfectly normal, according to Dr. Hendrick.

She notes, “There is a broad range of potential symptoms associated with perimenopause.


Nearly anything can manifest as a symptom!” Common symptoms include menstrual changes, hot flashes, night sweats, irritability or anxiety, vaginal dryness, reduced libido, sleep disruptions, and weight gain.

Benefits of Exercise for Perimenopausal Women

Developing a consistent fitness routine is one of the most effective ways to manage symptoms during both perimenopause and menopause.

“Exercise has been shown to alleviate many perimenopausal symptoms and positively impact mental health and sleep,” says Heather Jeffcoat, DPT, owner of Feminina Physical Therapy in Los Angeles.

For sleep, exercise aids in falling asleep and maintaining restful sleep. Regarding mental health, it has been shown to prevent or lessen symptoms of anxiety and depression in perimenopausal women.

Both cardio and strength training provide benefits, addressing different symptoms.

“Mood swings, sleep issues, and energy levels can be significantly improved by increasing cardio exercise, particularly activities that elevate endorphins and heart rate,” comments Lexi Burtman, a pelvic floor physical therapist at Solstice Physiotherapy.

“Weight training can counteract the slowed metabolism caused by perimenopause and support bone density maintenance, which tends to decline with falling estrogen levels,” she adds.

Exercise Regimen for Perimenopausal Women

When selecting an exercise regimen for perimenopausal women, Jeffcoat suggests focusing on heart rate.

“Exercise should be performed at a moderate level, approximately 50-70 percent of your maximum heart rate,” Jeffcoat advises.

To determine your maximum heart rate, use this formula: 220 minus your age. For instance, at 42 years old, your estimated maximum heart rate would be 178 beats per minute.

Exercising at 50-70 percent of this range translates to 89-125 beats per minute. To achieve this heart rate and alleviate perimenopause symptoms, Jeffcoat recommends combining different exercises.

“You can reach this range using various cardio equipment or by swimming or hiking,” she says. Cardio equipment like the Stairmaster can be especially useful for indoor exercise on rainy days.

Jeffcoat also emphasizes starting gradually and gradually building consistency in your fitness routine, whether it involves cardio, resistance training, or weight-bearing exercises.

“Since incorporating these practices into a new routine can be challenging, I suggest my patients start with one or two days per week and gradually increase,” she advises.

A Beginner's Exercise Routine for Perimenopausal Women

Establishing a regular fitness routine not only alleviates perimenopausal symptoms but also boosts muscle mass, aiding in fat burning.

Grueling high-intensity workouts are unnecessary. Jeffcoat’s recommendations for beginners include:

• 30 minutes of moderate-intensity aerobic exercise (such as running or swimming) four times a week.
  
  
• An additional 15 minutes of mindfulness practice (such as tai chi, yoga, pilates, stretching, qigong, baduanjin, or meditation) four times a week.
  
  

For those able to extend their exercise duration, Jeffcoat suggests:

• 60 minutes of moderate-intensity aerobic exercise twice a week.
  
  
• 15 minutes of mindfulness practice four times a week.

Source: firstforwomen

The opinions shared in the GymNation blog articles are solely those of the respective authors and may not represent the perspectives of GymNation or any member of the GymNation team.