Perimenopause is a transitional period that occurs in women’s lives when their bodies start to produce less estrogen. This can lead to various symptoms like hot flashes, night sweats, irregular periods, mood swings, and more.

While perimenopause is a natural process, exercise has been shown to reduce the symptoms and improve overall health. In this article, we present 5 essential exercises that can help you beat perimenopause.

1. Cardiovascular Exercise

Cardiovascular exercise is any type of exercise that raises your heart rate and gets you breathing faster. Running, jogging, swimming, cycling, brisk walking, and dancing are all great examples of cardiovascular exercise.

Cardiovascular exercise helps to increase blood flow, reduce stress, and improve your mood. It can also help you maintain a healthy weight, which is important during perimenopause when weight gain is common. Aim for at least 30 minutes of cardiovascular exercise most days of the week.

2. Strength-Training Exercise

Strength-training exercise helps to build muscle and increase bone density, both of which are important during perimenopause. As estrogen levels decrease, women’s bones become more brittle and prone to osteoporosis.

Strength-training exercises like weightlifting, resistance band exercises, push-ups, and squats stimulate bone growth and prevent bone loss. Strength-training exercise can also help you maintain a healthy weight, boost your metabolism, and improve your overall strength.

3. Yoga

Yoga is a gentle form of exercise that has been shown to reduce stress, improve flexibility, and promote relaxation. Perimenopause can be a stressful time, and stress can worsen symptoms like hot flashes, night sweats, and mood swings.

Yoga can help you manage stress and reduce the severity of these symptoms. Yoga poses like downward dog, tree pose, and child’s pose can help you stretch your muscles and improve your balance. Additionally, meditation and deep breathing can help you relax and reduce stress.

4. High-Intensity Interval Training

High-Intensity Interval Training (HIIT) is a form of exercise that involves short bursts of high-intensity exercise followed by periods of rest. HIIT can be done with any type of exercise, including running, jumping jacks, and burpees.

HIIT has been shown to improve cardiovascular health, increase muscle strength, and make it easier to maintain a healthy weight. HIIT can also help to reduce stress, which can worsen perimenopausal symptoms.

5. Walking

Walking is one of the easiest and most accessible forms of exercise. It requires no special equipment, can be done anywhere, and is gentle on the joints. Walking can help to reduce stress, improve cardiovascular health, and maintain a healthy weight.

It can also help to prevent osteoporosis and other bone-related conditions by stimulating bone growth. Aim for at least 30 minutes of brisk walking most days of the week.

Conclusion

Perimenopause is a natural process that every woman goes through. However, that doesn’t mean you have to suffer through the symptoms. Exercise has been shown to reduce the severity of perimenopausal symptoms and improve overall health.

By incorporating cardiovascular exercise, strength-training exercise, yoga, HIIT, and walking into your routine, you can beat perimenopause and feel your best.