Can exercise really help combat the impact of perimenopause? The answer is a resounding yes! Defined as the time period that surrounds the final years of a woman’s reproductive life, perimenopause often comes with a number of unexpected and uncomfortable symptoms. But despite its many challenges, exercise can play an important role in helping you maintain your best health during this transition. Some of the health benefits include:

What Are the Best Exercises During Perimenopause?

Following a balanced exercise program is always important, but it’s especially helpful during the transition through perimenopause. Some of the best exercises during this time should include cardiovascular movement like walking, jogging, swimming, or biking along with strength training and flexibility exercises. Incorporating the following exercise routines can go a long way toward easing the symptoms of perimenopause while keeping you healthy and fit:

Cardio Exercises

Experts suggest mixing up your cardio exercises to improve your heart health while spicing up your workout routine. You can rotate continuous exercises like the elliptical trainer, treadmill, jogging, walking and biking at a pace that slowly increases. Or you can engage in interval training which involves a slower pace intermixed with short sprints of exercise at an increased rate. Both forms of exercise help prevent weight gain as well as ward off heart disease which often rears its ugly head as women near menopause.

Research has also shown that cardio exercises have been proven to reduce anxiety and depression, relieve stress and improve insomnia—some of the most troubling symptoms of perimenopause. And the good news is that just 30 minutes of exercise at moderate intensity, such as brisk walking 3 days a week, is enough to reap these benefits.

Strength Training

Including strength training as part of your exercise routine 2 to 3 times per week is also essential. This type of exercise could involve weight machines, free weights, or resistance training with bands or kettlebells. Strength training helps to reduce body fat and also builds lean body mass which begins to diminish in middle age. Another benefit of strength training is its ability to strengthen bones which slows the normal progression of bone loss that can lead to osteoporosis.

But perhaps one of the most surprising benefits of strength and resistance training is that it helps to reduce hot flashes. A recent study found that resistance-training “decreased the frequency of moderate and severe hot flushes among postmenopausal women and could be an effective and safe treatment option to alleviate vasomotor symptoms.”

Flexibility and Balance

Exercises like stretching before and after a workout when your muscles are warm can help improve your flexibility. Flexibility along with balance exercises can also help prevent falls and injury. This is especially important since our balance begins to decline in midlife. Posture and balance exercises are also essential to help lessen shoulder, neck, and back pain and improve your range of motion and overall mobility.

How to Get Started

I often say, you don’t have to be a tri-athlete to stay healthy and fit during perimenopause. Every step you take is one step closer to meeting your goal. Of course, a personal trainer or exercise specialist can help you plan a workout routine that is most in line with your fitness goals, but take a look at the exercise routine below to get you on your way to a healthier, more active lifestyle:

Sample Workout Schedule

Monday:          Strength and flexibility training

Tuesday:          30 minutes of cardio

Wednesday:    30 minutes of cardio

Thursday:        Strength and flexibility training

Friday:             30 minutes of cardio

Saturday:         Rest day; practice yoga and/or meditation for relaxation

Sunday:           30 minutes of cardio

Strength Training Routines

Complete all exercises as described for one set. Eventually work your way up to 2-3 sets per workout.

• 15 repetitions of squats
• 15 push-ups (classic push-ups or wall push-ups, depending on your strength level)
• 15 tricep dips
• 15 reverse crunches 
• 15 bicep curls (choose a weight that tires your muscle after 12-15 reps)
• Plank pose for 20 to 60 seconds

Cardio Exercises

Complete 30 minutes of cardiovascular exercises such as:

• brisk walking
• jogging
• elliptical training
• aerobics
• cycling
• swimming
• jumping rope

Flexibility Training

After your workout, be sure to stretch every day for at least 5 to 10 minutes to help keep your muscles flexible and less prone to injury. Stretches may be learned in yoga class, from a personal trainer, or could take the form of the following exercises:

Hamstring Stretch: Sit on the floor and stretch your legs out in front of you. Touch your left foot to your right knee. Try to reach and touch your right foot, or your right shin if you’re just beginning your flexibility routine. Repeat on the other side. Hold each stretch for 30 seconds.

Quadriceps Stretch: Hold onto a chair or wall for balance. Using your right hand, pull your right heel to your buttocks while keeping knees close together. Repeat on the other side. Hold each stretch for 30 seconds.

Lower Back Stretch: Lie on your back with your knees bent. Bring your knees to your chest and hug your shins. Hold for about 30 seconds to stretch your lower back and repeat several times.

Balance Exercise: Stand with your feet hip width apart. Hold on to a chair or wall for balance. Lift one knee until your thigh is parallel to the floor while keeping your torso straight. Try to avoid any leaning. Pause, then slowly return your foot to the floor. Perform 20 standing marches, alternating between legs with each march.

Take Home Message

There’s no question perimenopause can be a tough time in a woman’s life. That’s why it’s so important to make lifestyle changes that will make this transition easier for you. Exercise is essential to this change since it can improve both your physical and emotional well-being. Feel free to use the sample workout schedule to get the ball rolling, but be sure to talk with a healthcare provider or certified trainer to plan a safe and healthy workout routine that’s best for you.

Staci Gulbin, MS, MEd, RD, LDN, is a registered dietitian, freelance writer and health editor. She has been a registered dietitian with the Commission on Dietetic Registration since 2010 and has over a decade of experience in the nutrition and dietetics industry. She has graduate degrees in Biology, Human Nutrition, and Nutrition and Education from New York University, Columbia University Institute of Human Nutrition, and Teacher’s College, Columbia University.

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