As I continue to find my way through perimenopause, movement has become more than just a way to stay fit—it’s been my lifeline, physically, emotionally, and mentally. This phase of life brings with it a whirlwind of changes. Fatigue, mood swings, body aches, and night sweats have become my regular companions (and they occasionally invite other symptoms to the party!). But I’ve found that staying active helps me regain a sense of control and strength.
For me, movement isn’t just about pushing through; it’s about embracing the power within to thrive through this journey. In this post, I’m sharing how exercise has become my go-to tool for managing symptoms and boosting my energy, along with some resources and additional steps I’m using to build up my wellness routine even further.
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The Role of Exercise During Perimenopause
Movement is essentially my job! A few years back, just before I turned 40, one of my health goals was to become as strong as I could be. At the time, I was still in my 9-to-5 corporate job but somehow managed to play squash six times a week and cycle a few mornings every week. Looking back, I believe that this regular movement has been crucial in improving my sleep and regulating my mood.
Beyond the physical benefits, exercise has been a powerful ally for my mental health. There are days when anxiety and stress feel overwhelming, but a simple coaching session often brings me back to centre. For me, the key has been consistency. Even though squash coaching is my profession, I still find joy in alternatives like a gentle walk, some yoga stretches, or lifting weights—these little routines can make all the difference.
Types of Movement to Consider
Cardio
Squash has always been my cardio of choice. As a coach, I’m on the court for at least 40 hours a week, pushing my clients to be the best they can be. Recently, I decided to focus on my own game and started training with my original coach. It’s a bit of a sneaky way to get some coaching of my own, and it allows me to have a playdate with myself—where I can leave all my anxieties, problems, and worries on the court.
It’s been a powerful reminder of how movement can continue to challenge and strengthen us, no matter where we are in life. Squash keeps my heart rate up, clears my mind, and fuels my competitive spirit—all while helping me manage the physical and emotional ups and downs of perimenopause. I always tell new players over 35, even if squash isn’t your thing, find what is—whether it’s a brisk walk, a run, aerobic classes, or swimming. Just do something that gets your heart pounding while you enjoy it.
Recommended bits and bobs to get you moving!
Yoga
My relationship with yoga has always been a bit like that of distant relatives—friendly but not overly close. My warm-up sessions with clients include some gentle yoga because I’ve always believed that flexibility and a bit of limberness are necessities both on a squash court and in life. Recently, I found two yoga studios in my neighbourhood (finally!), but I’m also looking to start a morning yoga routine at home. As I research, I’m gravitating towards Menopause Yoga by Petra Coveney and YogaPause by Cheryl Kennedy MacDonald. These resources are targeted at women in transition and beyond, which is exactly what I’m looking for as I seek calm and strength. These will be my first exploratory picks!
Recommended Support Things!
Menopause Yoga by Petra Coveney
YogaPause by Cheryl Kennedy MacDonald
Strength Training
As I’ve gone deeper into perimenopause, I’ve realized how important it is to maintain muscle mass and support bone health. Strength training is my new mountain to conquer. I’ve never quite managed to become a gym enthusiast, but I recognize the necessity for my bone health. My plan is to start with simple bodyweight exercises and gradually incorporate resistance bands and light weights. I’ve been inconsistent with this, but I’m committed to making it a regular part of my routine.
Recommended At Home Equipment!
Kettlebell 10 & 15 lbs
Hotwave Pilates Bar with resistance bands, exercise bar and AB roller
Mind-Body Practices
Mental movement is my other challenge. With all this physical activity, I’m looking to finally embrace meditation. I know it’s about silencing the mind, and I’m adding this to my daily morning habits because, honestly, lately, my mind feels like it’s on a constant sprint. I’d like to clear some of the clutter before I start my day.
Meditation and Mindfulness Suggestions
The Mindful Menopause Workbook: Daily Practices by Francesca Dupraz-Brossard
Mindfulness for Perimenopause: Practices for Less Stress, More Peace by Anil Manley
Tips for Getting Started
If you’re just starting out, my advice is to be kind to yourself. Perimenopause is a journey, and there’s no need to rush to get everything perfect. Listen to your body and start slow. I’m beginning my weights and yoga sessions slowly, aiming for 10 to 20 minutes, and gradually increasing as I feel more comfortable. Incorporating movement into your daily routine doesn’t have to be complicated. A quick walk during a lunch break or a few yoga stretches in the morning can become daily rituals that make a big difference! And don’t underestimate the power of community—having a workout buddy or being part of a group can make the journey more enjoyable and keep you motivated.
Conclusion
Embracing movement has been one of the most empowering choices I’ve made during perimenopause. It’s more than just exercise; it’s about finding strength and resilience in the face of change. Whether it’s squash, yoga, strength training, or meditation, these practices have helped me navigate this phase with a sense of control and peace. If you’re going through perimenopause, I encourage you to find a form of movement that resonates with you. Start small, stay consistent, and remember that every step you take is a step toward greater wellness.
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