Staying Active Through Perimenopause and Menopause for a Better Quality of Life It Worked for Me!
We all know that being sedentary isn’t good for anyone. But if you’re in perimenopause or menopause, staying active was a total game-changer for me.
I have always been active but when my body started to change I felt I wanted to do less. My body hurt and I just didn’t want to move!!
Well things just got worse for me. I knew I had to change course.
Moving your body not only supports your overall well-being, it can also help ease some of the symptoms that tend to pop up during this new phase of life. That hip and lower back pain is no joke!
Research-Backed Benefits of Exercise
One fascinating study found that menopausal women who exercised for an entire year saw a significant boost in both their mental and physical health—while the group that didn’t exercise experienced worsening symptoms just like me!!
The workout plan they followed involved cardio, stretching, strength training, and relaxation techniques. All the things that we do in Saturday’s Loving “You” Yoga class.
The results were so promising that the researchers want to see exercise programs offered as a routine part of healthcare for menopausal women. And while the jury’s still out on whether working out can directly reduce hot flashes or night sweats, it definitely helps with mild to moderate depression—something many women struggle with at this stage of life.
Weight Gain Isn’t Inevitable
Another big perk of staying active is better weight management. People often assume menopause-related weight gain is purely hormonal, but research suggests that women who keep up a regular exercise routine are less likely to add those extra pounds than women who don’t.
Exercise not only increases the number of calories you burn but also fights off the natural muscle loss that comes with getting older. By building muscle, you rev up your metabolism so you burn more calories throughout the day. This one-two punch helps keep your weight in check and reduces harmful belly and visceral fat linked to heart disease and diabetes. I also take a greens supplement every morning and that was a huge game changer when it came to tummy fat
Regular exercise can also help lower your blood pressure, improve cholesterol levels, and protect your bones—especially critical since rapid bone loss often happens right after menopause.
As your activity level slows down your body is responding to the lessening demands. You do less so you require less from your body and as a result it produces less. Staying active is a way to convince the body you need it to keep going, keep producing! That’s why weights training and cardio are such an important part of your routine as well as flexibility. We need it all!
Mix Up Your Workouts
To cover all your bases, be sure to include these three elements in your routine:
Aerobic exercise to get your heart pumping
Strength training to build and maintain muscle
Stretching for flexibility
When estrogen levels drop during menopause, you lose some of that protective effect on your heart, meaning your risk of heart disease climbs sharply—close to that of men’s. That’s why it’s so important to build cardio into your routine.
Make It Enjoyable
Exercise doesn’t have to feel like a chore. I love our group of active, supportive women. Saturday morning is a high point in my week. Don’t forget to find other activities that you love and, if possible, share them with friends. Whether it’s hiking, dancing, or playing a fun sport. My son and I started playing table tennis. It’s more demanding than you think!!!
As always, check in with your doctor before starting any new workout plan—especially if you’re dealing with health concerns. But overall, if there’s one thing you can do to feel better during perimenopause and menopause, it’s to get up and get moving! Your future self will thank you.
