Want to feel stronger, happier and more you?
The benefits of being active during perimenopause are undeniable. If moving more could be put in a pill it would be one of the most powerful medicines around.
During perimenopause, being sufficiently active has the benefits of improving bone, heart, mental, and gut health as well as helping with weight management.
The ‘Australian Longitudinal Study of Women’s Health’, a decades long, population health project, found that physical activity had an extremely strong link to positive cognition e.g. better mental health and wellness during perimenopause.
So, what does moving more in perimenopause look like?In addition to the ‘usual’ physical activity guidelines of:
Aim for at least half an hour of moderate-intensity physical activity on most, preferably, all days,and
Limit sitting and screen time by regularly interrupting periods of sedentary behaviour (For example, standing and moving for a few minutes after every hour of sitting),in perimenopause,
add
At least two strength training sessions a week.We acknowledge that fatigue, low mojo and joint pain can hamper your motivation or ability to move more. It’s important to start small and gradually build up.
Findings from Professor Lauren Williams’ PhD in this area also showed interesting results.
Her work TL:DR –
Do more than walking (if you can)
Vigorous exercise is recommended
Try strength training with an Exercise Physiologist
Talk with your GP to see if you are eligible for a Chronic Disease Management Plan to access a Medicare subsidy for visits to Accredited Exercise Physiologist (plus an Accredited Practising Dietitian).Be sure to book the longer, special appointment for this!
Need more help?
To learn more about moving more in perimenopause, check out this Healthy Banter podcast with Accredited Exercise Physiologist, Caitlin Clarke. Click on the picture to hear the podcast.
Read more about the small tweaks you can make for big impacts at this time. If you’d like personalised guidance that works with your physiology, professional support can make this shift feel much clearer. Nutrition in perimenopause isn’t generic. Individual support can help translate these principles into real life.
If you’re ready to do something about this, our bundled Perimenopause consultation includes personalised guidance plus full access to our Nourish & Nurture for Perimenopause – so you have expert support and practical tools working together from day one. Book your consultation here.
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