Why you should exercise your way through Perimenopause/Menopause

As a personal trainer, I have worked with many women going through perimenopause and menopause. These stages can be challenging, but women can still achieve their health and fitness goals with the right guidance and support. Here are some of my tips for managing symptoms and staying healthy during perimenopause and menopause.

First, let me explain they are both natural phases in a woman’s life that signal the end of her reproductive years. While both are commonly discussed, many women are not aware of the differences between them or what to expect during these stages.

Perimenopause

Perimenopause is the period of time leading up to menopause and can begin several years before the last menstrual period. During this time, hormone levels begin to fluctuate. The average age of onset for perimenopause is around 45 years old.

Menopause

Menopause, on the other hand, marks the end of menstrual periods and fertility. It is officially diagnosed when a woman has not had a period for 12 consecutive months. The average age of onset for menopause is around 51 years old, but it can occur as early as the 30s or as late as the 60s.

Symptoms of Perimenopause and Menopause

Common symptoms of perimenopause and menopause include hot flashes, night sweats, mood swings, irregular periods, vaginal dryness, sleep disturbances, fatigue, difficulty concentrating, weight gain, and changes in skin and hair. Women may also be at increased risk for certain health conditions such as osteoporosis, fractures and cardiovascular disease.

Duration of Perimenopause and Menopause

Perimenopause can last several years, with the average duration being around 4 years. Menopause typically lasts an average of 7 years, but can also vary from woman to woman, lasting anywhere from a few months to over a decade. Postmenopause, which is the period after menopause, lasts for the remainder of a woman’s life.

How will exercise benefit you?

Regular exercise is highly beneficial for women going through perimenopause and menopause. Here are some of how exercise can help:

1. Increasing muscle mass: Resistance training such as weightlifting can help build and maintain muscle mass, which can help prevent weight gain.
2. Boosting metabolism: Exercise can increase metabolism, helping the body burn more calories throughout the day.
3. Reducing stress: Stress can contribute to weight gain, and exercise is a great way to reduce stress levels.
4. Boosting blood flow to the brain, reducing symptoms like mood swings, fatigue, and brain fog.
5. Helping prevent chronic conditions like heart disease and osteoporosis.

Weight gain is a common symptom of perimenopause and menopause. As hormone levels fluctuate, the body may become more resistant to insulin, which can lead to weight gain. Additionally, women may experience a decrease in muscle mass and an increase in body fat, which can contribute to weight gain.

A combination of cardiovascular exercise and resistance training is ideal. Cardiovascular exercises such as walking, cycling, or swimming can help burn calories and improve cardiovascular health, while resistance training like weightlifting can help build and maintain muscle mass.

Additionally, low-impact exercises such as yoga or Pilates can be beneficial for improving flexibility and balance, which can help prevent injuries and falls that can become more common during menopause.

Incorporating exercise into your daily routine is a great way to manage symptoms and maintain a healthy weight during perimenopause and menopause. It’s essential to consult with a healthcare provider and a certified personal trainer to develop a safe and effective exercise program that meets your individual needs and goals

Supplements for Managing Symptoms

In addition to exercise, certain supplements may also help manage symptoms. Black cohosh has been shown to reduce the frequency and severity of hot flashes, while calcium and vitamin D supplements can help prevent bone loss.

Working with a Personal Trainer

Working with a personal trainer who is experienced in working with women going through perimenopause and menopause can be especially beneficial. A personal trainer can help design a workout program that is tailored to a woman’s individual needs and can also provide guidance on nutrition and supplements. Additionally, a personal trainer can help women stay motivated and on track with their fitness goals during what can be a challenging time.

Conclusion

In conclusion, perimenopause and menopause are natural phases in a woman’s life that can be managed with the right tools and resources. Regular exercise and certain supplements can help manage symptoms and improve overall health during this time. Working with a personal trainer can also provide additional support and guidance for women looking to stay healthy and active during perimenopause and menopause.