Exercise through Perimenopause & Menopause

Many women try to ‘out exercise’ the changes that are happening within their bodies. The key is finding a balance in your exercise program for your age and for your changing hormones.

Why Movement is so Important

Movement plays a crucial role in both perimenopause and menopause for bone health and muscle strength. Movement also aids in the reduction of inflammation, improves insulin sensitivity and builds muscle and bone density.

The best way to build muscle and bone density it to move your body with resistance exercises – which has also been shown to improve hot flushes, cognition and brain health. Pilates is one method that is proven to be assistive in building and maintaining good bone and muscle health while not over exerting the system and leading to fatigue and stress. Exercise should also include forms of - Short intense interval cardio workouts (10 minutes) which stimulate less cortisol production than longer endurance workouts. Resistance exercise (Pilates, weight training). Non-exercise specific movement (park your car a distance from where you need to go).

Why Target Glutes in my Training

Targeted muscle groups during exercise include the glutes – your glutes are considered part of your 'core'. These muscles are important mover and stabilizers of the hip joint. As such, they help balance and stabilize the body during almost every activity you doas they are an important part of core strength and balance. Training them will help you improve your posture, minimize back pain, and building muscle mass aids in metabolism. Strong muscles lead to strong bones. And strong bones can help minimize the risk of fracture due to osteoporosis.

Why Should I Exercise to my Stage of Life?

Many women try to ‘out exercise’ the changes that are happening within their bodies, unknowingly placing the body under stress Not just wear and tear on the joints and muscular stress, but metabolic stress as the adrenals increase their production of cortisol to keep energy levels high and the body’s various systems running effectively. In general chronically high cortisol levels can result in extreme fatigue, weight gain (insulin resistance) and reduced immune response.

These high cortisol levels are even worse for the perimenopausal woman whose production of progesterone is at an all time low. The more cortisol that is required to make to offset stress, the less progesterone will be available to balance estrogen and testosterone, leading to possible fatigue, weight gain (insulin resistance) and reduced immune response.


Find exercise that you get excited about. Listen to your body. Allow yourself time to relax. Work with those who foster and encourage Holistic Health Most of all, enjoy the empowerment of this stage of your life.

#perimenopause #menoupause #blogforwomenshealth

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