Perimenopause is a transitional phase as women approach menopause, and it typically begins in their late 30s or early 40s.

During this time, hormonal fluctuations can cause a variety of symptoms, including weight gain, mood swings, and decreased energy levels. However, regular exercise can help alleviate these symptoms and improve overall well-being. In this article, we will explore five exercises that can help you get fit and feel great during perimenopause.

1. Cardiovascular Exercises

Cardiovascular exercises, also known as aerobic exercises, are great for burning calories, improving heart health, and boosting mood.

Engaging in activities such as brisk walking, jogging, swimming, or cycling can help you maintain a healthy weight and increase your endurance.

During perimenopause, the metabolism tends to slow down, making it easier to gain weight. Cardiovascular exercises can help combat this by speeding up your metabolism and assisting in weight management.

Moreover, these activities also release endorphins, which are known as “feel-good” hormones, helping to alleviate mood swings and reduce stress.

2. Strength Training

Strength training exercises are crucial during perimenopause, as they help maintain muscle mass and bone density. As estrogen levels decline during this phase, women become more susceptible to osteoporosis.

Engaging in strength training activities two to three times a week can help prevent bone loss and reduce the risk of fractures.

Lifting weights, using resistance bands, or practicing bodyweight exercises like push-ups, squats, and lunges are excellent ways to incorporate strength training into your routine.

Start with lighter weights or resistance and gradually increase as you become stronger.

3. Yoga

Yoga is a gentle and effective exercise option for women in perimenopause. It helps reduce stress, improve flexibility, and strengthen the body. Additionally, certain yoga poses can target specific symptoms associated with perimenopause.

For example, Viparita Karani (Legs-up-the-Wall pose) can help alleviate fatigue and improve sleep quality, while Bhujangasana (Cobra pose) can help relieve backaches and improve mood.

Adding a regular yoga practice to your routine can provide numerous benefits for both your physical and mental well-being during perimenopause.

4. High-Intensity Interval Training (HIIT)

High-intensity interval training (HIIT) involves short bursts of intense exercises followed by periods of rest or lower-intensity movements.

This type of workout can be highly effective in burning calories and improving cardiovascular fitness in a shorter amount of time.

During perimenopause, time constraints may be a factor due to various responsibilities. HIIT workouts are a time-efficient option that can be done in as little as 20 minutes.

Some examples of HIIT exercises include burpees, jumping jacks, and mountain climbers. Incorporate these workouts into your routine to enhance your fitness level and maintain a healthy weight.

5. Pilates

Pilates is another low-impact exercise that can be beneficial for women during perimenopause. It focuses on core strength, flexibility, and overall body toning.

Pilates exercises can help improve posture, alleviate back pain, and strengthen the pelvic floor muscles.

This form of exercise can be performed on a mat or using specialized equipment such as a Pilates reformer.

Whether you choose to attend a class or practice at home with online tutorials, incorporating regular Pilates sessions into your routine can help you stay fit, improve body awareness, and enhance your overall well-being.