How Does Perimenopause Exercise Improve Mood and Reduce Stress?

 


If you've been feeling more stressed or moody lately, you're not alone. Hormonal changes during perimenopause can make everything feel a little off. One minute, you're fine; the next, you're overwhelmed, anxious, or just not yourself. It’s frustrating, but the good news is that perimenopause exercise can help. No, you don’t have to train for a marathon or spend hours in the gym—just moving your body in a way that feels good can make a big difference.

Why Perimenopause Affects Mood

Perimenopause is that transition phase before menopause, and it can last for years. During this time, estrogen and progesterone levels start to fluctuate, which can mess with your emotions. You might feel more irritable, anxious, or even depressed without any obvious reason. Stress levels can also go up, making it harder to relax. Sleep disturbances, hot flashes, and brain fog can add to the frustration. All of this combined can take a toll on mental well-being.

Exercise and the Happy Hormones

When you exercise, your body releases endorphins—those feel-good chemicals that boost your mood. It’s like a natural stress reliever that helps you feel calmer and more balanced. Physical activity also reduces cortisol, the stress hormone, which tends to be higher during perimenopause. Even a short walk or light stretching can bring noticeable improvements.

The Connection Between Movement and Mental Health

Sitting all day can make you feel sluggish, both physically and mentally. On the other hand, staying active can improve blood flow to the brain, which helps with focus and energy. It also encourages better sleep, which is often disrupted during perimenopause. When you sleep well, your mood improves, and stress levels drop. Exercise isn’t just about getting fit—it’s about feeling better in every way.

Gentle Workouts That Help Reduce Stress

High-intensity workouts aren’t for everyone, especially during perimenopause. The good news? You don’t need them to feel better. Low-impact exercises like walking, swimming, or yoga can do wonders for your mood. Strength training is also great because it helps balance hormones and maintain muscle mass. The key is to find an activity you enjoy so you’re more likely to stick with it.

How Breathing Exercises Can Help

Breathing exercises might not sound like a big deal, but they can be a game-changer. Stress and anxiety often lead to shallow breathing, which can make things feel worse. Taking slow, deep breaths can signal your brain to relax. Adding a few minutes of deep breathing after a workout can enhance its stress-relieving effects.

Managing Core Strength for Better Well-Being

If you’ve noticed changes in your core strength or posture, you’re not imagining it. Many women experience muscle weakness in the abdominal area during perimenopause. This can sometimes lead to discomfort or even back pain. Diastasis recti therapy is a great way to regain core strength and improve stability. It’s a gentle approach that focuses on restoring muscle function without adding extra strain.

The Social Side of Exercise

Working out alone is fine, but exercising with a friend or group can add another layer of benefits. Social interaction can help reduce feelings of isolation, which is something many women experience during perimenopause. Whether it’s a fitness class, a walking group, or a yoga session, staying connected while being active can improve your overall mood.

Making Movement a Part of Daily Life

Exercise doesn’t have to be a scheduled event. Small changes, like taking the stairs instead of the elevator or stretching while watching TV, can add up. Even light movement throughout the day can help with mood and stress levels. The goal is to make movement a habit, not a chore.

The Long-Term Benefits

Regular exercise during perimenopause does more than just improve mood—it also supports heart health, bone density, and overall energy levels. Staying active can help prevent long-term issues like osteoporosis and high blood pressure. The benefits go beyond mental well-being, making it a great investment in overall health.

Final Thoughts

Perimenopause can bring a lot of changes, but exercise can help you navigate them more smoothly. Moving your body, even in small ways, can lift your mood, reduce stress, and improve overall well-being. If you’re not sure where to start, just begin with something simple—like a short walk or some gentle stretching. Your body and mind will thank you.

Exercise Matters offers specialized programs designed for perimenopause and menopause. If you’re looking for guided exercises that fit your needs, check out their programs here:

Related Blog - How Can an NDIS Exercise Physiologist Help You Live a More Active Life?

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