Movement is Medicine: How Exercise Eases Perimenopause Symptoms
Perimenopause can feel like your body is staging a quiet rebellion. The symptoms often arrive unannounced, ranging from sudden waves of heat and unexplained irritability to persistent fatigue and aching joints. For many women, this transitional phase feels confusing and frustrating, as the strategies that once kept them feeling healthy and in control no longer seem to work. While hormonal therapies are a valid and effective option for many, what if there was a powerful, non-hormonal tool you could use to reclaim your well-being?
Emerging research confirms what many women have discovered in practice: exercise is a potent form of medicine for managing perimenopause. A landmark systematic review has provided clear evidence that consistent physical activity can significantly reduce some of the most challenging symptoms of this life stage. This isn't about pushing for an extreme transformation; it's about using strategic movement to work with your changing physiology.
Let's explore the science behind why exercise is so effective during perimenopause and how you can build a sustainable routine to feel stronger, more energetic, and more in control.
The Science-Backed Benefits of Moving Through Perimenopause
It’s easy to dismiss exercise as a "nice-to-have" when you're feeling exhausted and overwhelmed. However, a comprehensive study, the "Impact of Exercise on Perimenopausal Syndrome: A Systematic Review of Randomised Controlled Trials," by Philip et al, validates its essential role. The review analysed multiple studies and found that prolonged physical activity provides notable relief from a wide array of climacteric symptoms.
This research is significant because it offers a practical and effective solution for women seeking non-hormonal management of their symptoms. It empowers you with an accessible tool to directly improve your quality of life.
Key Symptoms Improved by Exercise
According to the review, consistent movement has a measurable impact on several common perimenopausal complaints:
Hot Flushes: While the exact mechanism is still being studied, regular exercise is thought to improve thermoregulation- your body's ability to manage its internal temperature. This can lead to fewer and less intense hot flushes.
Irritability and Mood Swings: Physical activity is a proven mood booster. It releases endorphins, which act as natural mood elevators, and helps regulate cortisol, the body's primary stress hormone. This can help stabilise moods and reduce feelings of irritability.
Fatigue: It may seem counterintuitive, but expending energy through exercise can significantly increase your overall energy levels. Exercise improves cardiovascular health, enhances sleep quality, and boosts cellular energy production, combating the deep-seated fatigue common in perimenopause.
Arthralgia (Joint Pain) and Myalgia (Muscle Pain): Movement lubricates the joints and strengthens the supporting muscles, which can alleviate aches and stiffness. Low-impact strength training, in particular, helps maintain joint integrity and reduces pain.
Why Consistency Trumps Intensity
The key takeaway from the research is the emphasis on "prolonged physical activity." This doesn't mean you need to spend hours in the gym every day. Rather, it highlights the importance of consistency. Your body adapts to the demands you place on it over time. A sustainable routine that you can stick with for weeks and months will deliver far greater benefits than sporadic, high-intensity workouts that lead to burnout.
During perimenopause, your body's ability to recover from stress is reduced. Pushing too hard without adequate rest can increase cortisol levels, leading to increased belly fat, muscle breakdown, and even worse fatigue. The goal is to find the sweet spot where you are challenging your body enough to stimulate positive change without overwhelming it.
A balanced routine is more effective than an extreme one. Aim for a mix of different types of movement throughout your week to build a resilient and well-rounded body.
The Best Types of Exercise for Perimenopause
While any movement is better than none, certain types of exercise are particularly beneficial during this life stage. A smart routine should prioritise building strength, supporting cardiovascular health, and promoting recovery.
1. Strength Training
If you do only one thing, make it strength training. As estrogen levels decline, so does muscle mass and bone density. Resistance training is the single most effective way to counteract this. Building and maintaining muscle helps:
Boost Metabolism: Muscle is metabolically active tissue, meaning it burns more calories at rest.
Improve Insulin Sensitivity: More muscle helps your body manage blood sugar more effectively, reducing the risk of weight gain and type 2 diabetes.
Strengthen Bones: The mechanical stress of lifting weights signals your body to build stronger, denser bones, protecting against osteoporosis.
Enhance Body Composition: It helps you build a leaner, stronger physique that is more functional and resilient.
Aim for 2-4 strength training sessions per week, focusing on compound movements like squats, deadlifts, push-ups, and rows.
2. Cardiovascular Exercise
Cardio remains crucial for heart health, which is especially important as the protective effects of estrogen diminish. However, you don't need to spend hours on the treadmill. Consider:
Zone 2 Cardio: Moderate-intensity activities like brisk walking, jogging, or cycling where you can still hold a conversation. This builds your aerobic base and improves mitochondrial function without spiking cortisol.
High-Intensity Interval Training (HIIT) or Sprint Interval Training (SIT) : Short bursts of all-out effort followed by recovery. One to two short SIT or HIIT sessions per week can provide significant cardiovascular benefits without the stress of prolonged high-intensity work.
3. Mind-Body Movement and Recovery
Never underestimate the power of rest. Activities like yoga, Pilates, and stretching improve flexibility, reduce stress, and help downregulate your nervous system. Prioritising sleep and incorporating active recovery days are non-negotiable parts of a successful fitness plan.
Practical Tips for Getting Started
Knowing the benefits is one thing; putting them into practice is another. Here are some simple tips to build a routine that lasts:
Start Small: If you're new to exercise, begin with 15-20 minutes of movement per day. A brisk walk after dinner or a short bodyweight circuit at home is a perfect start.
Schedule It: Treat your workouts like any other important appointment. Block out time in your calendar to ensure it happens.
Find Something You Enjoy: You are more likely to stick with an activity you genuinely like. Explore different options- dancing, hiking, swimming, or team sports- until you find your fit.
Listen to Your Body: Some days you will have more energy than others. Learn to distinguish between needing a gentle push and needing genuine rest. Honouring your body's signals is a sign of strength.
Fuel Your Efforts: Exercise and nutrition go hand-in-hand. Ensure you are eating enough, particularly protein, to support muscle repair and energy levels. Under-fuelling will sabotage your progress.
Take Control with Movement
Perimenopause is not an ending but a new chapter with a different set of rules. The fatigue, aches, and mood swings are not things you simply have to endure. The scientific evidence is clear: exercise is one of the most powerful levers you can pull to manage your symptoms and build a foundation of health for the decades to come.
When you embrace a consistent and intelligent approach to movement, you can work with your body, not against it. You can alleviate debilitating symptoms, protect your long-term health, and rediscover a sense of confidence and strength.
If this resonates for you, you’re not alone. Perimenopause and post-menopause often bring unexpected changes that can leave even the busiest of women feeling frustrated, drained, and unsure of the next steps. If this resonates, it’s time to regain control of your health, energy, and confidence- and I’m here to help.
Join my FREE Masterclass HERE, designed specifically for women over 40 ready to take charge of their well-being. We’ll tackle how to overcome those hormonal challenges and get back to feeling more energetic, strong, and empowered with practical, science-backed strategies.
Here’s what you’ll gain:
✅ Insight into how your hormones and metabolism shift after 40- and ways to work with these changes
✅ Simple, effective nutrition strategies that work for women over 40
✅ Time-efficient fitness solutions (no endless gym hours required!)
✅ Daily habits designed to boost energy and combat fatigue
This is your chance to prioritise yourself, rediscover vitality, and feel like the strongest version of you again.