I Prescribe ……. an exercise prescription for Peri Menopause
Exercise can play a crucial role in managing the symptoms of perimenopause, improving overall health, and enhancing quality of life. Here are my five top exercise programs that are particularly beneficial, during perimenopause: Not for everyone, just a starting point
1. Strength Training
Strength training is highly beneficial for maintaining muscle mass, which can decrease due to hormonal changes during perimenopause. It also helps in improving bone density, reducing the risk of osteoporosis.
– Frequency: 2-3 times a week
– Exercises: Squats, lunges, deadlifts, bench presses, rows, and shoulder presses
– Equipment: Dumbbells, resistance bands, or body weight
– Intensity: Moderate to vigorous intensity
2. Cardio Workouts
Cardiovascular exercises help in maintaining heart health, managing weight, and reducing the risk of cardiovascular diseases which can be a concern during perimenopause.- Frequency: 3-5 times a week– Exercises: Brisk walking, running, cycling, swimming, and aerobics
– Intensity: Moderate to vigorous intensity
3. Yoga
Yoga can help manage stress, improve flexibility, balance, and reduce symptoms like hot flashes and sleep disturbances associated with perimenopause.
– Frequency: 2-3 times a week
– Styles: Hatha, Vinyasa, Yin, or Restorative Yoga
– Poses: Sun salutation ,Child’s pose, downward-facing dog, cat-cow stretch, warrior poses, Twists , back bends and seated forward bend. Don’t forget your breathwork and time for meditation
4. Pilates
Pilates focuses on core strength, flexibility, and overall body awareness. It can help alleviate back pain and improve posture, which is beneficial as the body undergoes changes during perimenopause.– Frequency: 2-3 times a week
– Exercises: The hundred, leg circles, rolling like a ball, single-leg stretch, and spine stretch forward
– Equipment: Mat, Pilates ball, and resistance bands (optional)
5. High-Intensity Interval Training (HIIT)
HIIT workouts are efficient for burning calories and improving cardiovascular health. They involve short bursts of intense exercise followed by rest periods, which can be beneficial for those with limited time. The intensity might not suit everyone as they may deplete energy in some…
– Frequency: 2-3 times a week
– Exercises: Burpees, jumping jacks, high knees, sprints, and mountain climbers
– Duration: 20-30 minutes per session
Additional Tips:
– Listen to Your Body: Adjust the intensity and type of exercise based on how your body feels.
– Stay Hydrated: Drink plenty of water before, during, and after workouts.
– Balanced Diet: Combine exercise with a balanced diet rich in calcium, vitamin D, B combinations and phytoestrogens to support bone health and hormone balance.
– Consult a Professional: Consider consulting a healthcare provider and fitness professional to tailor a program that suits your specific needs and limitations. a blood count is always a good starting point to note depletions
By incorporating these exercise programs into your routine, you can manage perimenopausal symptoms more effectively and maintain a healthy, active lifestyle.
#NotaDoctor
Photo by The Nix Company on Unsplash
