What role does exercise have in your Perimenopause journey?

Perimenopause is the transition period which women go through prior to the menopause. This stage can last a few months or years depending on the individual.

This decline in hormones can cause a shift in body composition.  Low progesterone and estrogen levels can often result in weight gain, particularly in the abdomen area.

With lots of unwanted changes happening to the body, understandably; many women want to take some control back and counter those side effects by introducing exercise into their routine.

Which is great!  Exercise has endless benefits including weight loss, improved mobility, stress management and better self-image.  However, it’s important to source professional advice; particularly if you haven’t been exercising regularly beforehand.   Check with your GP before introducing new exercise into your routine, especially if you are taking any medication.

What type of exercise will benefit you?

We would prescribe a combination of strength, cardio and mobility training:

  • Strength training – after we turn 30 we lose between 3 to 5% of muscle mass every 10 years.  Strength training will help re-build muscle which keeps your metabolism high and in turn – minimise weight gain.
  • Cardio training – Due to low estrogen levels we also need to consider that bone density will be naturally decreasing.  Therefore, low impact exercises such as walking, swimming or biking might be recommended for you.  Again, it’s essential you discuss this with your GP and your Coach/Personal Trainer.
  • Mobility training – yoga is a great exercise to consider, regular practice can help boost estrogen levels in menopausal women.  Improving your flexibility and balance will also improve your strength and stability.   Many yoga poses will also work pelvic floor and core muscles which will naturally weaken as we age. 

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