Perimenopause Fitness: Do’s and Don’ts Uncovered

Your body is shifting, your energy feels different, and the routines that once worked like magic suddenly don’t deliver the same results. Perimenopause can feel like stepping into unfamiliar territory, where hormones fluctuate, sleep becomes elusive, and even your mood can catch you off guard. It’s a natural phase of life, but one that often leaves you wondering how to keep moving forward. 

Finding the best exercise for perimenopause isn’t about pushing harder; it’s about tuning into your body and giving it what it truly needs. The right movement can help stabilise mood, improve sleep, support bone health, and even ease those frustrating hormonal symptoms. Whether you're adjusting an old routine or starting fresh, knowing what works and what to avoid can help you feel strong, balanced and more in control.

Why is exercise during perimenopause so important?

During perimenopause, the body undergoes a variety of changes that influence physical health and mental well-being. Estrogen is vital in bone health, metabolism and cardiovascular function. As its levels fall, the risks of osteoporosis, weight gain, high blood pressure and cholesterol imbalances increase.

Exercise during perimenopause helps counteract these effects in several ways:

• Bone strength: Weight-bearing and resistance exercises stimulate bone strength and reduce the risk of osteoporosis.

• Muscle mass preservation: Strength training slows down sarcopenia (age-related muscle loss).

• Cardiovascular health: Aerobic activities improve heart function and circulation.

• Weight management: Regular movement supports metabolism and helps maintain a healthy body composition.

• Mood regulation: Physical activity stimulates endorphin production, helping to manage stress, anxiety and mood swings often associated with hormonal shifts.

Best types of exercises for hormonal balance

As your body navigates the changes of perimenopause, staying active can play a key role in supporting hormonal balance. Here are some of the best exercises for perimenopause to help you feel your best through this transition.

• Strength training

Incorporating resistance exercises, using free weights, resistance bands, or bodyweight, twice or thrice a week, helps maintain muscle mass, improve bone density and support metabolic health. Focus on compound movements such as squats, lunges, push-ups and rows for maximum benefit.

• Low-impact cardio

While running can be beneficial for some, low-impact cardiovascular exercises such as brisk walking, swimming or cycling are often gentler on joints while still improving heart health. Aim for at least 150 minutes of moderate-intensity activity per week.

• Yoga and pilates

When it comes to managing the condition, yoga and pilates are some well-known exercises for perimenopause. Both yoga and pilates improve flexibility, balance and core strength while promoting relaxation. They also help reduce stress hormones, which is important because high cortisol levels can worsen hormonal imbalances.

• High-intensity interval training (HIIT)

When performed in moderation, HIIT can boost cardiovascular fitness, improve insulin sensitivity and promote fat loss. Keep sessions short, around 15 to 20 minutes, and limit them to one or two times a week to avoid overloading the body.

• Balance and coordination work

Hormonal changes can sometimes affect coordination. Incorporating exercises like single-leg stands, heel-to-toe walking, or tai chi helps reduce the risk of falls and improves stability.

• Swimming or aqua aerobics

These water-based exercises are ideal for those experiencing joint stiffness or discomfort, as the buoyancy of water reduces pressure on the joints while still allowing for a full-body workout. Both activities are excellent for managing stress, calming the nervous system, and helping regulate mood, especially beneficial during hormonal fluctuations.

• Cycling (indoors or outdoors)

Whether you're enjoying a scenic ride in nature or taking a spin class at the gym, cycling is a brilliant way to support heart health and increase overall fitness. It’s a low-impact exercise, making it gentler on the joints compared to running, yet it’s still highly effective at boosting stamina. Regular cycling helps release endorphins, your body's natural feel-good chemicals, which can lift your mood, reduce anxiety and enhance energy levels. 

What to avoid: Exercises that may do more harm than good

Exercise during perimenopause is beneficial, but there are certain activities you should avoid at this time to protect your body and hormonal health. Being mindful helps you stay strong and comfortable as you navigate these changes.

• Avoid high-impact exercises with lots of jumping, as they can strain joints and bones.

• Avoid heavy weightlifting without proper form to prevent injury.

• Avoid excessive high-intensity interval training (HIIT), which may raise stress hormones.

• Avoid overstretching or intense flexibility routines that could loosen joints.

• Avoid long endurance sessions without enough recovery to prevent fatigue and hormonal imbalance.

Building a realistic perimenopause exercise routine

Creating a manageable and effective perimenopause exercise routine is key to supporting your body through this transitional phase. It’s important to focus on consistency rather than intensity, allowing your body time to adapt to changes. 

Start by choosing activities you enjoy, which makes it easier to stay motivated and maintain regular movement. Alongside an exercise routine, paying attention to nutrition can make a big difference. The best diet and exercise for perimenopause work hand in hand to help manage symptoms like weight fluctuations, mood swings and energy dips. Balancing strength training with gentle cardio and flexibility exercises creates a well-rounded approach that supports hormonal health.

Remember, the goal is progress, not perfection. Listening to your body and adjusting your perimenopause exercise routine as needed will help you stay strong and feel more in control throughout the journey.

Tips to stay consistent with your fitness plan

Maintaining a consistent perimenopause exercise routine can be challenging when dealing with fluctuating energy levels, hot flushes or disrupted sleep. Here are strategies to stay on track:

• Schedule workouts like appointments

Treat your workouts as fixed parts of your day, just like a meeting or a doctor’s appointment. Putting them in your calendar helps make exercise a consistent habit rather than something optional. This mindset shift makes it easier to stay committed even on busy days.

• Find activities you enjoy

There’s no need to force yourself into workouts you dread. If running feels like a chore, try something more enjoyable like dancing, swimming or a brisk walk. The key is finding movement that feels good, which makes it more likely you’ll stick with it long-term.

• Work out with a friend

Exercising with a friend adds accountability and makes the experience more fun. Whether it’s a yoga class or a regular walking routine, having someone to share the journey with can boost motivation and make it easier to stay on track.

• Adapt to your energy levels

Listen to your body. If you’re feeling particularly tired or sluggish, don’t push through an intense workout. Instead, opt for something gentler, like a short walk, light stretching, or restorative yoga. Being flexible with your routine helps you stay consistent without burning out.

• Track progress

Keep a simple log of your workouts: what you did, how you felt, and any small wins. Over time, this builds a picture of your progress and helps you notice patterns. It also reminds you how far you’ve come, which can be a great motivator on low-energy days.

• Invest in comfortable clothing

Wearing breathable, moisture-wicking fabrics can make a big difference, especially if you experience hot flushes. Feeling comfortable and confident in your workout gear removes one more barrier to getting active.

• Choose the best exercise

Focusing on exercises that support bone health, muscle strength, and hormonal balance is essential during this phase. Low-impact strength training, walking and Pilates are often considered among the best exercises for perimenopause, helping you stay strong without overloading the body.

In case you skimmed

Navigating perimenopause can be challenging, but with the right approach, it’s also an opportunity to reconnect with your body in a more intentional way. The right exercise for perimenopause can help you manage symptoms, protect your long-term health, and boost your confidence from the inside out. By listening to your body and adapting your routine to suit your changing needs, you’re not just getting through this phase; you’re thriving in it.

Frequently Asked Questions

1. What is the best exercise for perimenopause?

A mix of strength training, low-impact cardio, and flexibility exercises is ideal to support hormonal balance, bone health and overall well-being.

2. Can high-intensity workouts make symptoms worse?

For some women, intense exercise may increase fatigue, anxiety or sleep issues. Listen to your body and adjust intensity as needed.

3. Can exercise help with weight gain in perimenopause?

Yes, regular exercise supports weight management by improving metabolism and reducing fat accumulation linked to hormonal changes.