Perimenopause Exercise: Your Guide to Thriving & Feeling Strong
Boost energy & manage symptoms with expert perimenopause exercise recommendations. Learn tailored cardio, strength, and flexibility strategies for women's health. St
By Coach Voris, NASM-CPT · Health & Fitness · perimenopause, exercise, women's health, strength training, hormonal health
Perimenopause exercise recommendations should prioritize a multi-faceted approach, combining cardiovascular training, strength training, flexibility, and balance work to manage symptoms and maintain health. Research shows that regular physical activity is crucial during this transition, offering significant benefits for hormonal fluctuations, bone density, mood, and overall well-being. Key Takeaways: Cardio: Aim for 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity per week. Strength Training: Incorporate 2-3 sessions per week, focusing on compound movements, 2-3 sets of 8-12 repetitions. Flexibility & Balance: Dedicate time daily or several times a week to stretching and balance exercises. Listen to Your Body: Adjust intensity and volume based on energy levels and symptom presentation. Perimenopause is the transitional phase leading up to menopause, typically starting in your 40s, though it can begin earlier. During this time, hormonal levels, particularly estrogen and progesterone, fluctuate unpredictably. These changes can lead to a range of symptoms including hot flashes, sleep disturbances, mood swings, weight gain (especially around the ab…
