Perimenopause, or premenopause, is a period of approximately two to 10 years leading up to menopause. According to ClevelandClinic.org, perimenopause generally begins when a woman enters her 40s. The Mayo Clinic says most women experience weight gain (1 lb. per year on average) during the perimenopausal years. An active lifestyle that includes regular exercise can help you maintain your weight as your reproductive years wind down.
Symptoms of Perimenopause
There is a long list of possible symptoms you may experience during perimenopause. Among the most common are irregular periods, hot flashes, night sweats, sleep disturbances and mood swings. Women'sHealthCareTopics.com says regular exercise may help reduce or eliminate some or all of these symptoms.
The National Institutes of Health (NIH) report that vaginal dryness, thinning hair and difficulty concentrating are also possible during perimenopause.
Weight Lifting
While all types of exercise are beneficial during perimenopause, Women'sHealthCareTopics.com says weight lifting (resistance training) is an optimal choice to improve bone and muscle mass. Over time, resistance training also can add to weight loss.
Aerobic Exercise
The Mayo Clinic recommends getting at least 30 minutes of aerobic exercise (walking, swimming or biking, for example) at least five days per week. Regular physical activity can help you sleep more soundly, improve your mood and alleviate stress. Aerobic movement also can improve heart health and help you maintain your weight.
Flexibilty Training
Flexibility training, such as the body movements that take place in yoga, can help you reduce stress when practiced on a regular basis, according to the Mayo Clinic. Stretching your body can also keep your joints and muscles supple and decrease the likelihood of injury as you enter menopause.
Precautions
If you are in your perimenopausal years and are considering a regular exercise regimen, contact your health care provider before getting started. He can offer advice as to whether the program you wish to undertake is safe based on your medical history and current health status.
