PART 2: Perimenopause and menopause (40s to Menopause)

What’s happening physiologically
During the transition between perimenopause and menopause, bone density can decline rapidly, increasing susceptibility to osteoporosis and bone fractures.

A decrease in lean muscle and an increase in fat can lead to negative metabolic changes, including weight gain, and a higher risk of developing diabetes and heart disease.

Exercise recommendations
Resistance training and impact exercises are proven to slow declines in bone density.

Still, it’s important to have a workout program that also includes flexibility work — yoga, Pilates, static and dynamic stretching, and foam rolling — to prevent poor movement patterns that could compromise joint health.

Recovery days must be taken between hard workouts, especially if they include jumping or running, to avoid any overuse injuries and give your body time to adapt.

Regular cardiovascular training plays an essential role in maintaining heart health and body weight, and it can support mental health and combat sleeplessness.

The Post-Menopausal Period
Estrogen is very low during the post-menopausal period. As a result, there are some specific things to consider.

Moderate intensity cardio and interval training have both been shown to decrease arterial stiffness and increase aerobic fitness for women in this stage of life.

Balance work should also be a part of your regular exercise routine, as it helps prevent falls and lowers your risk of bone fractures.

The bottom line
Women of all ages can benefit from a better understanding of the intricate hormonal changes they face throughout their lives.

Exercise programs must be respectful of the hormonal symptoms of the female reproductive system, adapted appropriately to provide therapeutic and general health benefits, and ultimately give women a sense of connection to their bodies.