Staying Strong and Healthy Through Perimenopause

If you’re a woman in your 40s or 50s, you may find yourself navigating the unique challenges of perimenopause, a phase when hormonal changes can impact your body and mind. You may be wondering how to adapt your fitness and wellness routine to feel your best during this time. 

Many women refer to this phase as ‘the menopause’ - however, perimenopause is actually the transitional stage leading up to menopause when your hormones begin to change. Menopause itself is defined as the point at which 12 months have passed since your last menstrual period, signalling the end of your menstrual cycles. This point typically occurs in the late 40s or 50s, with the average age of menopause being 51 in the UK and USA.

What is perimenopause?

Perimenopause refers to the time up until menopause - it can begin in your 30s, 40s or 50s and typically lasts around 4 years, although the length of time varies for each woman. During perimenopause, the ovaries start to produce less hormones, which can lead to symptoms such as:

• Irregular periods

• Hot flashes

• Migraines

• Vertigo

• Irritability

• Night sweats

Symptoms of menopause can fluctuate on a daily basis and some symptoms, such as migraines and vertigo, can be very disruptive to your training. However, making some lifestyle changes can help you to manage these symptoms. 

How to Adapt Your Fitness Routine During Perimenopause 

Exercising during perimenopause can positively impact your symptoms, such as by boosting your mood and reducing stress. 

According to NHS guidelines for adults aged 19-64, aim for:

• At least 150 minutes of moderate intensity activity per week 

• At least two full-body strengthening sessions per week

 If you’re experiencing perimenopause, try the following strategies to support your fitness and wellbeing:

Aim to do at least 2 sessions of full-body strengthening exercise per week

During perimenopause, oestrogen levels decline, leading to a loss of bone density and an increased risk of osteoporosis. Resistance training is critical during this phase to reduce these risks. Regular strength training helps:

• Build and preserve muscle mass

• Maintain bone density

• Improve overall physical strength and stability

Adjust your fitness regime based on how you feel 

During perimenopause, be flexible with your routine and be ready to adapt your workouts based on how your body feels. Symptoms like vertigo or dizziness can vary day-to-day, so it’s important to adjust accordingly. On days when symptoms are severe, opt for lighter activities such as yin yoga or a low-intensity cardio session. Maintaining some form of movement is beneficial, but don’t push yourself if your body needs rest. If you are work with a coach/trainer, make sure you communicate your symptoms so they can adapt your session around how you feel. 

Sometimes less is more

Paying attention to your recovery is key when adapting your workout routine during perimenopause. If you consistently feel sore, fatigued, or struggle with sleep, consider reducing the intensity of your workouts. By all means, still aim to follow the recommended UK guidelines for activity, but consider bringing the intensity level of your workouts down - such as by lifting lighter weights or taking longer rest periods during your workouts. If your sleep quality is very poor, it may be more beneficial for you to focus on sleep and recovery until your sleep quality improves. Focus on activities that promote recovery and relaxation, such as yin yoga, breathwork, sauna sessions or meditation. Additionally, prioritise activities that bring you joy and boost your mood - spending time with friends, enjoying hobbies or being outdoors can all contribute to your overall well-being.

Be mindful of the time of day you exercise

Sleep disruption is a common challenge during menopause, so consider the timing of your workouts carefully. Morning exercise is ideal, as it not only helps regulate your circadian rhythm, similar to early light exposure, but can also boost your energy and mood for the day ahead. If the symptoms of perimenopause are affecting your sleep quality, avoid intense workouts in the evening, as they can further disrupt your rest. The evening time is better suited to more gentle, slower types of exercise such as a leisurely walk or yin yoga. Sticking to a consistent routine, in terms of exercise time (and meal times), can help regulate your body’s internal clock and improve your sleep quality. 

Incorporate cardiovascular activities that you enjoy

Declining oestrogen levels during perimenopause can increase the risk of cardiovascular issues, such as heart disease, high blood pressure, and irregular heart rhythms. Incorporating regular cardiovascular activity into your routine is vital to keeping your heart healthy.

The key is to choose cardio activities you genuinely enjoy—whether it’s a brisk walk in the park, cycling, swimming, dancing or playing tennis. Making exercise social can also boost your motivation and make it more fun. Invite friends or family for a game of padel, a group walk, or even a jog to stay active together.

Make exercise as convenient as possible

The more convenient exercise is for your lifestyle, the more likely you are to stick with it. Small changes, such as walking instead of driving or getting off public transport a stop early, can help you integrate movement into your day effortlessly.

Home workouts are another great option for maintaining your fitness. Since the pandemic, at-home exercise has become easier than ever. You don’t need a fancy gym—bodyweight exercises or a simple set of resistance bands or dumbbells can deliver excellent results. If you’re looking for easy-to-follow home workout routines, check out my programs here.

If you're navigating perimenopause, try incorporating these fitness tips into your routine for better health and well-being. If you’re looking for more personalised guidance to adapt your fitness routine during perimenopause, feel free to reach out—I’d be more than happy to help you create a plan tailored to your needs and goals.