15 Jun

Perimenopause is a natural, transitional period leading up to menopause, and it can start as early as our 30s or 40s. Here’s a little breakdown of how different phases of the month can affect our motivation and ability to exercise, along with some tips to stay active throughout it all. 

Menstrual Phase (Days 1-5)

  • Symptoms: Fatigue, cramps, and low energy.
  • Exercise Tips: Gentle activities like stretching, or walking can help alleviate discomfort and keep you moving without overexerting yourself. Equally, fun, low impact activities like dancing can help take your mind off symptoms!

Follicular Phase (Days 6-14)

  • Symptoms: Increasing energy and improving mood as estrogen levels rise.
  • Exercise Tips: This is a great time to engage in more intense workouts. Try cardio, strength training, or any high-energy activity you enjoy.

Ovulation (Around Day 14)

  • Symptoms: Peak energy levels and enhanced mood.
  • Exercise Tips: Capitalise on this high-energy phase with challenging workouts. Consider running, HIIT, or more high-energy dance classes.

Luteal Phase (Days 15-28)

  • Symptoms: Energy levels may start to fluctuate; possible bloating and mood swings.
  • Exercise Tips: Focus on a mix of moderate exercises. Adjust the intensity as needed, incorporating activities like swimming or moderate strength training. As you approach the end of this phase, consider gentler exercises if PMS symptoms kick in.

Staying motivated throughout the month

  1. Listen to your body: Adjust your exercise routine based on how you feel during each phase of your cycle. It’s okay to have days where you take it easy.
  2. Set realistic goals: Recognise that your energy levels and mood will fluctuate. Set flexible goals that accommodate these changes.
  3. Find a routine that works for you: Variety is key. Mix up your exercises to keep things interesting and to cater to how you feel during different phases.
  4. Support system: Connect with friends or join a class to keep motivated. Sharing your journey can provide encouragement and make exercising more fun.
  5. Self-care: Prioritise sleep, hydration, and nutrition throughout the month. These factors significantly impact your energy and motivation.

Remember, every woman's journey through perimenopause is unique.  So... rather than beating ourselves up about not being able to maintain an exercise routine, let us be kind to ourselves and celebrate the small victories. Your body is going through a lot, and staying active, even in small ways, can make a big difference.

I'd love to know your thoughts on this and how you adapt your exercise routine to suit your cycle. Share your experiences and tips below.

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