The Importance of Movement (Exercise)in Perimenopause

Today I wanted to spend a little time talking about the importance of moving our bodies. Honestly, I haven’t written much about this because much like unwanted weight gain, it can be a source of shame for people, and I never want this space to feel that way for you.

In perimenopause and beyond, it is critical for us to move the body. In Ayurveda, the imperative is to exercise to a sweaty glow to 50% capacity. This becomes even more important in midlife and as we age– that we don’t use up all of our capacity or over do it, and also, that we keep movin'!

We also want to make sure we are performing weight bearing exercise, not only on the lower body (walking, hiking, dancing) but also, on the upper body. Strength training is essential in whatever form you choose.

Why is this such a big deal?

• We lose muscle mass as we age- strength training helps preserve it

• We lose bone density as we age- strength training and weight bearing preserve it (and certain types of yoga have even been shown to reverse osteoporosis)

• Movement to a sweat supports our liver to detoxify from all the environmental stressors

• Natural movement down to the ground and up (like with gardening) has been shown in elders to lead them to live longer/healthier lives (think Blue Zone)

• Movement to a sweaty glow releases endorphins and supports mental health

• Protects the heart (heart disease is the #1 killer of those with female anatomy!)

I love a good nature walk! Photo by the amazing Christina Patsiokas of Green Lion Images

I like the word “movement” as for many, “exercise” is loaded and conjures up "have tos" and workouts to flatten the belly or sculpt the arms or some other such nonsense.

I want us to move to feel good in our own skin, and also for the benefits to the mind. Personally, I myself love moving mostly because of how it eases my anxiety, lifts depression, and helps my mind stay sharp; my body reaps the side benefits.

Some obvious ways to move:

• Yoga

• Pilates

• A circuit at the gym

• Weight lifting class at gym

Alternative ways to move:

• Dancing/dance based classes (I hear jazzercise is having a comeback!)

• Hiking

• Walking

• Swimming (not weight bearing but still wonderful)

• Skiing

• Standup paddle boarding

• Rollerskating

As always, how we approach something (as a punishment or a way to self-love) makes a big difference, right? So find the movement that brings you pleasure or joy as much as possible.

Would love to hear your favorite way to move! Reply and let me know 😁