Transform Your Perimenopause Fitness Routine with Walking, Strength Training & Pilates

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When I was in my 20s and 30s, I was a HIIT and cardio junkie. I ran or completed some sort of HIIT workout 5-6 days a week and my body responded well to it. The year I turned 42, all of that changed for me (that is also the year I started noticing more and more grey hairs popping up too, good times). No matter how hard I tried, I could not bring myself to do those workouts anymore. Not only was I unmotivated to complete them, they stopped working for me. I was gaining weight despite the fact that I had not changed what I ate and the workouts left me feeling tired and more stressed instead of energized. This led me to researching perimenopause exercise and the best workouts for perimenopause.

Thankfully we live in a time when people are talking about and researching perimenopause/menopause so I had some great resources to turn to. During my research, I learned that it is very common for the high intensity workouts that used to be a great match for your body in the past-no longer cut it when you are navigating the changes associated with perimenopause. I kept hearing about the benefits of adding more walking, strength training, and pilates into your perimenopause fitness routine.

The Winning Perimenopause Fitness Combination

Many women experience this transitional phase with symptoms like fatigue, mood swings, and weight changes. But here’s the good news: a targeted fitness routine can help manage these challenges. Incorporating walking, strength training, and Pilates into your weekly schedule can significantly improve your physical and mental well-being. These activities not only help in maintaining muscle mass and flexibility but also boost your mood and energy levels.

Benefits of a Fitness Routine During Perimenopause

Staying active during perimenopause isn’t just about looking good or shedding a few pounds (even though those are awesome side effects). It’s about embracing a healthier lifestyle that supports your body through this phase of life. Exercise can become one of the most important things you do for your health, helping you navigate hormonal changes, boosting your mood, and strengthening your bones and muscles.

Hormonal Balance and Weight Management

Perimenopause brings about changes that can make weight gain an unwelcome guest. Exercise, especially walking and strength training, acts like a balancing act for your hormones. How does it help?

• Regulating Hormones: Physical activity encourages the body to produce endorphins—those feel-good hormones that make you smile. It also helps keep insulin levels in check, protecting against those pesky sugar cravings.
• Burning Calories: Regular movement boosts metabolism. A brisk walk or a session of strength training can torch the calories that hormones might otherwise lock away.
• Managing Weight: Staying active helps you maintain a healthy weight, reducing the risk of heart disease and diabetes.

Improved Mood and Mental Well-Being

Perimenopause can sometimes feel like an emotional roller coaster. Exercise can be your seatbelt, keeping you stable and secure.

• Boost to Mood: Endorphins, released during exercise, act like nature’s antidepressants. They lift your spirits, similar to how sunshine brightens a gloomy day.
• Reduced Anxiety: Physical activity can be meditative. Whether it’s a peaceful walk or focused Pilates session, exercise reduces stress and anxiety.
• Better Sleep: A good workout helps regulate sleep patterns, ensuring you wake up refreshed and ready to tackle the day.

Enhanced Bone Density and Muscle Strength

During perimenopause, bone density tends to decrease—a concern that exercise can address directly.

• Strength Training Benefits: Lifting weights or doing resistance exercises strengthens muscles and bones, making them less prone to fractures.
• Improved Posture: Strengthening the core and back with Pilates helps improve posture, adding grace and confidence to your stride.
• Bone Health: Engaging in weight-bearing exercises guards against osteoporosis, ensuring bones stay dense and strong.

Walking as a Key Component of Fitness

Walking—it’s simple, accessible, and incredibly effective. For many, it’s the perfect entryway into the world of fitness, especially during perimenopause. Walking not only boosts your physical health but also helps clear your mind, reduce stress, and improve mood. It does not require any special equipment and you can break it up into smaller chunks throughout the day. Here are some ways to help ensure you build a walking routine that works for you.

Setting Realistic Walking Goals

When starting a walking routine, it’s crucial to set goals that match your current fitness level. Setting the bar too high can lead to frustration or even injury. Instead, aim for balance.

• Start Small: If you’re new to fitness, begin with a 10-minute walk a day, gradually increasing by 5 minutes each week.
• Set Weekly Milestones: Perhaps aim for a certain number of steps per day or the total distance walked in a week.
• Be Specific: Instead of saying, “I’ll walk more,” plan days and times for your walks. Specificity turns good intentions into actionable steps.

Incorporating Walking into Daily Life

The beauty of walking is its flexibility. You can fit it into almost any part of your day. Need some creative ideas?

• Walk While You Wait: Waiting for a coffee brew or your kids? Pace around the kitchen or living room.
• Take the Stairs: Ditch the elevator for the stairs whenever possible.
• Park Further Away: When running errands, park in the farthest spot to add extra steps.
• Walking Meetings: If possible, suggest a walking meeting at work. It’s a refreshing alternative to sitting in a conference room.

Tracking Progress and Staying Motivated

Staying motivated is often the hardest part of maintaining a walking routine. How do you keep going when the initial excitement fades?

• Use a Pedometer or Fitness Tracker: Devices like smartwatches or pedometer apps can log your steps and distance, giving you a clear picture of your progress.
• Join a Walking Group: Engaging with a community can push you to stay committed. Groups often offer support, motivation, and maybe a touch of friendly competition.
• Set a Reminder: Whether it’s a morning alarm or a pop-up on your phone, a little nudge can keep your walking habit alive and well.
• Celebrate Milestones: Hit a new distance? Celebrate your success! Whether it’s indulging in a favorite treat or sharing your achievement with friends, rewards can sustain motivation.

Strength Training Essentials for Perimenopause

As women transition through perimenopause, staying active becomes more essential than ever. Strength training plays a pivotal role in maintaining muscle mass, boosting metabolism, and improving overall health. But how exactly should one approach strength training during this phase? Let’s break it down.

Types of Strength Training Exercises

When it comes to strength training, variety is key. Different exercises target various muscle groups, helping you build strength and prevent boredom. Here are some effective exercises tailored for women going through perimenopause:

• Squats: Great for strengthening the legs and core. They mimic daily activities like sitting and standing, making them highly functional.
• Lunges: They not only engage your thighs and hips but also improve balance.
• Push-ups: A classic move that targets the arms, shoulders, and chest.
• Planks: Ideal for strengthening the core without straining the back.
• Dumbbell Deadlifts: Fantastic for working the lower back, glutes, and hamstrings.

Creating a Consistent Strength Training Schedule

Building a successful strength training routine starts with consistency. Here’s how you can develop an effective schedule:

1. Set a Goal: Decide what you want to achieve. Is it more strength? Improved endurance? A combination?
2. Plan Your Days: Aim to include strength training at least two to three times a week. This allows adequate recovery time between sessions.
3. Mix It Up: Alternate between exercises targeting different muscle groups. This keeps your routine balanced and prevents overuse injuries.
4. Start Slow and Progress: Begin with lighter weights and increase gradually as you become comfortable with the movements. This progression helps to build strength overtime and prevents frustration.

Safety Tips and Modifications

Safety is a crucial part of any fitness routine, especially during perimenopause. Here are some important considerations:

• Warm-Up: Always start with a light warm-up to prepare your muscles for exercise. This might be a few minutes of brisk walking or gentle stretching.
• Listen to Your Body: If you feel pain, stop immediately. It’s important to distinguish between discomfort from exertion and pain from potential injury.
• Modify as Needed: Not all exercises need to be performed in their traditional form. Feel free to modify moves to suit your fitness level. For example, if regular push-ups are too challenging, start with knee push-ups.
• Stay Hydrated: Drink plenty of water before, during, and after workouts to keep your joints lubricated and muscles supple.

Pilates for Core Strength and Flexibility

When you’re navigating the ups and downs of perimenopause, staying active can make a huge difference. Pilates is a perfect exercise choice for women during this phase. It not only boosts core strength, helping you maintain better posture and stability, but also enhances flexibility, easing muscle tension and joint stiffness.

Key Pilates Exercises to Include

Incorporating specific Pilates exercises into your routine can significantly improve your core strength and flexibility. Here are a few that are worth trying out:

• The Hundred: This classic move strengthens the abdomen and increases circulation.
• Roll-Up: Great for improving mobility and flexibility of the spine.
• Single-Leg Stretch: Targets core stability while stretching the legs.
• Spine Stretch Forward: Enhances flexibility and stretches the back.
• Plank: A full-body exercise that solidifies core muscles and promotes posture.

Each of these exercises provides a different benefit, combining to give you a well-rounded workout.

Finding the Right Pilates Class or Program

Selecting a suitable Pilates class or program is crucial to ensure you reap the full benefits. How do you choose the best option for you? Here’s a handy guide:

1. Identify Your Goals: Are you looking to focus on flexibility, strength, or both? Knowing your goals helps narrow down options.
2. Research Instructors: A knowledgeable instructor can tailor exercises to your needs. Look for those with experience in teaching women in perimenopause.
3. Class Format: Decide whether you prefer in-person or online classes. Online programs offer flexibility and convenience.
4. Trial Sessions: Many studios offer trial classes. Take advantage of these to find a comfortable fit.

Adapting Pilates for Individual Needs

Perimenopause affects everyone differently, so it’s essential to adapt Pilates exercises to suit individual capabilities. Here’s how you can make Pilates work for you:

• Modify Movements: Start with simpler versions of exercises and gradually progress as you gain confidence and strength.
• Listen to Your Body: Pay attention to what your body tells you—never force a stretch or exercise.
• Use Props: Incorporate props like resistance bands or blocks to aid and modify exercises.
• Consult a Professional: A physical therapist or certified Pilates instructor can adjust exercises to cater to any physical limitations.