Perimenopause is a period of transition for women that typically begins in their 40s and lasts until menopause, which typically occurs around the age of 51.

During this time, women experience a variety of physical and emotional symptoms such as hot flashes, sleep disturbances, weight gain, and mood swings. While hormonal changes are a natural part of this transition, there are many exercises that can help combat these symptoms and improve overall health and well-being. Here are the top 5 exercises to combat perimenopause symptoms.

1. Cardiovascular Exercise

Cardiovascular exercise, also known as aerobic exercise, is any type of exercise that gets your heart rate up and improves cardiovascular health.

This type of exercise is especially important during perimenopause because it can help regulate hormones, improve sleep quality, and maintain a healthy weight. Some examples of cardiovascular exercise include:.

Running
Cycling
Dancing
Swimming
Brisk walking
Aerobics classes

2. Strength Training

Strength training, also known as resistance training, is any type of exercise that involves using weights or resistance to build muscle.

This type of exercise is important during perimenopause because it can help prevent loss of muscle mass and strength, which can occur as estrogen levels decline. Some examples of strength training exercises include:.

Weight lifting
Bodyweight exercises (push-ups, squats, lunges)
Resistance band exercises
Pilates
Yoga

3. Yoga

Yoga is a type of exercise that combines physical postures, breathing exercises, and meditation to improve overall health and well-being.

This type of exercise is particularly helpful during perimenopause because it can help reduce stress, improve sleep quality, and regulate hormones. Some examples of yoga poses that can be helpful during perimenopause include:.

Child’s pose
Downward-facing dog
Warrior II
Bridge pose
Corpse pose

4. Stretching

Stretching is any type of exercise that involves lengthening and loosening muscles to help improve flexibility and range of motion.

This type of exercise is important during perimenopause because it can help reduce muscle tension, improve circulation, and alleviate joint pain. Some examples of stretching exercises include:.

Static stretching
Dynamic stretching
Yoga
Pilates
Foam rolling

5. Mind-Body Exercises

Mind-body exercises are any type of exercise that involve both physical movement and mental focus, such as mindfulness meditation, tai chi, and qi gong.

These types of exercises can be particularly helpful during perimenopause because they can help reduce stress, regulate hormones, and improve sleep quality. Some examples of mind-body exercises include:.

Tai chi
Qi gong
Yoga
Meditation

By incorporating these exercises into your daily routine, you can help combat the symptoms of perimenopause and improve overall health and well-being.