
At Freya Wellness, as women's health physical therapists, we have witnessed how exercise and strength training can significantly improve theĀ lives of women approaching menopause and perimenopause. These transitional stages, marked by hormonal changes and various physical symptoms, can be challenging. However, a consistent exercise regimen, particularly one focused on building core strength and incorporating resistance training, can significantly improving menopause outcomes by mitigate the negative side effects and help women navigate these phases with resilience and vitality.
The Importance of Exercise During Menopause and Perimenopause

1. Hormonal Balance and Weight Management:Ā As estrogen levels decline during perimenopause and menopause, women often experience weight gain, particularly around the abdomen. Regular exercise, including aerobic activities and strength training, helps regulate hormones, boost metabolism, and manage weight effectively.
2. Bone Health:Ā The decrease in estrogen levels can lead to a reduction in bone density, increasing the risk of osteoporosis. Weight-bearing exercises and resistance training stimulate bone growth and strengthen the skeletal system, reducing the risk of fractures and bone-related issues.
3. Muscle Mass and Metabolism:Ā Muscle mass naturally decreases with age, leading to a slower metabolism and increased fat accumulation. Resistance training helps preserve and build muscle mass, enhancing metabolic rate and promoting a leaner body composition.
4. Mental Health:Ā Exercise has been proven to release endorphins, the body's natural mood lifters. This can alleviate symptoms of anxiety, depression, and mood swings that are common during perimenopause and menopause. Additionally, the sense of accomplishment and improved self-esteem from regular physical activity can boost overall mental well-being.
5. Cardiovascular Health:Ā The risk of cardiovascular diseases increases after menopause. Regular aerobic exercises such as walking, jogging, cycling, and swimming improve cardiovascular health by lowering blood pressure, improving cholesterol levels, and enhancing heart function.
6. Flexibility and Balance:Ā As women age, flexibility and balance can decline, leading to a higher risk of falls and injuries. Incorporating mobility exercises or exercises like yoga and Pilates can enhance flexibility, balance, and overall body awareness.

Starting an Exercise Routine: A Step-by-Step Guide
For women who are new to exercise or strength training, beginning a fitness routine can feel overwhelming. Here are some practical steps to get started:
1. Consult with a Professional:Ā Give us a call!Ā Before starting any exercise program, itās essential to consult with a healthcare provider or a physical therapist. They can assess your current fitness level, identify any potential health concerns, and help design a safe and effective workout plan tailored to your needs.
2. Begin with Low-Impact Activities:Ā If youāre not used to regular exercise, start with low-impact activities such as walking/swimming. These activities are gentle on the joints and provide a good cardiovascular workout without putting excessive strain on the body.
3. Incorporate Strength Training:Ā Begin with bodyweight exercises like mini squats, lunges, and modified push-ups. As you become more comfortable, gradually incorporate free weights, resistance bands, or weight machines. Aim to include strength training exercises at least two to three times per week.
4. Focus on Core Strength:Ā A strong core is crucial for stability and overall functional fitness. Incorporate core exercises such as these into your routine.Ā
5. Stay Consistent and Progress Gradually:Ā Consistency is key to seeing results. Start with manageable workout durations and gradually increase the intensity and duration as your fitness improves. Aim for at least 2 to 3 resistance training sessions per week and 15 - 30 minute daily walks (or other low impact aerobic activity such as swimming or biking)
6. Listen to Your Body:Ā Pay attention to how your body responds to exercise. It's normal to experience some muscle soreness, especially when starting, but avoid pushing through pain. Rest and recovery are as important as the workouts themselves.
7. Find Enjoyable Activities:Ā Engage in activities you enjoy to make exercise a fun and sustainable part of your routine. Whether it's dancing, hiking, playing a sport, or joining a fitness class, finding joy in movement will keep you motivated.

Navigating perimenopause and menopause can be a smoother journey with the right approach to exercise and strength training. By building muscle mass, enhancing core strength, and incorporating regular physical activity, women can significantly reduce the negative side effects of these transitions, improving menopause outcomes. As women's health physical therapists, we are here to support you in your journey towards building a STRONG, HEALTHY BODY.Ā
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