Perimenopause: Exercise Strategies for Symptom Relief and Hormonal Balance

Navigating the Transition with Confidence and Strength

 Your periods are irregular. Your moods are unpredictable. You’re waking up at 3am and can’t fall back asleep. You wonder, “Is this perimenopause?”

 At Exercise Matters, we support women through the perimenopausal transition with personalised exercise strategies that ease symptoms, stabilise energy, and rebuild confidence. This blog outlines how movement can support your body and brain during this hormonal shift.

What Is Perimenopause?

Perimenopause is the transitional period before menopause when hormone levels—particularly oestrogen and progesterone—fluctuate. It can begin as early as your late 30s or early 40s and may last 4–10 years.

Common Symptoms:

• Irregular or heavier periods

• Hot flushes or night sweats

• Fatigue and disrupted sleep

• Mood swings, irritability, or anxiety

• Weight gain or bloating

• Brain fog and decreased concentration

Evidence: Hormonal fluctuations during perimenopause affect the nervous system, metabolic rate, and thermoregulation—contributing to physical and emotional symptoms (Santoro et al., 2015).

Why Exercise Helps in Perimenopause

1. Regulates Mood and Reduces Anxiety

Exercise increases serotonin and endorphin levels—natural mood stabilisers.

2. Improves Sleep Quality

Aerobic and resistance training improve sleep efficiency and reduce insomnia.

3. Supports Weight Management

Strength training preserves lean mass and helps counteract metabolic slowdown.

4. Balances Blood Sugar and Energy Levels

Regular movement improves insulin sensitivity and reduces energy crashes.

5. Builds Bone and Muscle for Future Health

Exercise at this stage helps prevent the rapid bone and muscle loss that accelerates after menopause.

Best Types of Exercise for Perimenopause

1. Strength Training (2–3x/week)

• Focus on compound movements (squats, rows, presses)

• Use progressive resistance (bands, dumbbells, cables)

2. Cardiovascular Exercise (3–5x/week)

• Brisk walking, cycling, hiking

• Include intervals to boost metabolism and cardiovascular health

3. Mind-Body Movement (2–3x/week)

• Yoga, Pilates, or Tai Chi

• Enhances mindfulness, reduces cortisol, and supports pelvic floor function

4. Core and Postural Stability

• Planks, bird dogs, glute bridges

• Builds resilience for changing body composition

Lifestyle Support Tips

• Prioritise sleep (reduce screens before bed, maintain a consistent routine)

• Reduce caffeine and alcohol if symptoms worsen

• Eat a protein-rich, anti-inflammatory diet

• Hydrate consistently

Case Study: Simone, 46, Perimenopausal with Sleep Disturbances

Simone came to Exercise Matters reporting low energy, poor sleep, and brain fog. We started with:

• Full-body strength training twice a week

• Walking 20 minutes daily

• Breath-focused yoga 1x/week

After 8 weeks:

• Sleep improved (waking 1–2x/night vs 4–5x)

• Brain fog reduced

• Reported more energy and fewer mood swings

Frequently Asked Questions

1. How is perimenopause different from menopause?

Perimenopause is the transition leading up to menopause (defined by 12 months without a period). Hormone levels fluctuate significantly during this time.

2. Can exercise reduce hot flushes?

Yes—especially aerobic activity and mindfulness-based training. While not a cure, it reduces symptom severity.

3. Should I change my training style?

Potentially. Many women benefit from lowering high-stress cardio and increasing strength, stability, and recovery-based training.

4. Can I start now if I haven’t exercised before?

Absolutely. Our perimenopause menopause exercise programs start with low-impact, achievable movements and build strength and confidence over time.

Stronger Through the Shift

Perimenopause is a time of change—but also a time of opportunity. With the right movement and support, you can turn symptoms into signals and transition into your next phase feeling stronger and more in control.

📞 Book a Perimenopause Consult: (07) 5448 3532 🌐 www.exercisematters.healthcare

References:

• Santoro N et al. (2015). The perimenopause: a critical transition. Endocr Rev.

• Chien K et al. (2021). Exercise and menopausal symptom management. J Midlife Health.

• Greendale GA et al. (2009). The role of physical activity in menopause-related health. Menopause.