Thriving Through Perimenopause: The Role of Exercise & Daily Routine

Perimenopause marks a significant transition in a woman’s life, often accompanied by hormonal fluctuations, weight changes, mood swings, and energy dips. While nutrition plays a crucial role, the right exercise and daily habits can make this journey smoother and more empowering.

Exercise: What to Do & What to Avoid

What to Include:

1. Strength Training – Helps maintain muscle mass, supports metabolism, and strengthens bones.
2. Low-Impact Cardio – Activities like brisk walking, cycling, or swimming support heart health without excessive strain.
3. Yoga & Pilates – Improves flexibility, reduces stress, and enhances core strength.
4. Balance & Mobility Work – Essential for preventing injuries and maintaining functional fitness.

What to Avoid:

1. Excessive High-Intensity Workouts – Can spike cortisol levels, worsening stress and weight gain.
2. Overtraining Without Recovery – Leads to fatigue, burnout, and potential injuries.
3. Skipping Strength Training – Loss of muscle mass accelerates during this phase; resistance training is a must.

Daily Routine for a Smooth Perimenopause Journey

• Morning Movement: Begin the day with light stretching or a short walk to boost circulation.
• Balanced Breakfast: Prioritize protein and healthy fats to stabilize blood sugar and sustain energy.
• Hydration & Herbal Teas: Helps combat bloating, hot flashes, and fatigue.
• Skincare Routine: Follow a daily and weekly skincare routine to maintain the skin elasticity and tone.
• Stress Management: Meditation, deep breathing, or journaling reduces cortisol levels and improves mood.
• Consistent Sleep Schedule: Aim for 7-9 hours; create a wind-down routine to improve sleep quality.
• Mindful Eating: Eat nutrient-dense meals with an emphasis on fibre, lean proteins, and anti-inflammatory foods(Foods that are least processed, nutrient dense and lighter on your tummy)
• Evening Relaxation: Gentle yoga, reading, or listening to calming music prepares the body for restful sleep.

Final Thoughts

Perimenopause doesn’t have to be a struggle. With the right mix of movement, mindfulness, and nutrition, you can embrace this phase with energy and resilience. If you need personalized guidance, consider a structured nutrition and wellness plan to navigate this transition with ease.

Checkout https://www.miyarahealth.com/

Stay strong, stay informed, and take charge of your well-being!

Let’s discuss! What lifestyle changes have helped you during perimenopause? Share in the comments below!