Mother’s Day is a time to honor the amazing women in our lives—especially mothers navigating significant life changes, such as perimenopause. As you embrace this stage, you might be wondering, “What are the 34 symptoms of perimenopause, and how can fitness help me manage them?”
In this blog, we’ll explore how fitness can help alleviate some of the most common perimenopausal symptoms, giving you the strength to celebrate yourself this Mother’s Day.
What is Perimenopause?
Perimenopause refers to the years leading up to menopause, often starting in a woman’s 40s. It’s a time when hormone levels fluctuate, leading to physical and emotional changes. This transition can bring about a range of symptoms, which can vary from woman to woman.
What are the 34 symptoms of perimenopause? These symptoms can affect many aspects of life and health, from physical discomfort to emotional ups and downs. Below, we’ll cover some of the most common symptoms and how fitness can help manage them.
The 34 Symptoms of Perimenopause
Physical Symptoms
- Hot flashes
- Night sweats
- Irregular periods
- Weight gain
- Weight loss resistance
- Breast tenderness
- Bloating
- Decreased libido
- Vaginal dryness
- Sleep disturbances
- Fatigue
- Dry skin
- Hair thinning
- Joint pain
- Frequent headaches
- Frequent urination
- Urinary incontinence
- Digestive issues
- Heart palpitations
- Dizziness or lightheadedness
- Acne or skin breakouts
Emotional Symptoms
- Mood swings
- Irritability
- Anxiety
- Depression
- Difficulty concentrating
- Memory problems
- Increased stress
- Feelings of sadness or loss of confidence
- Emotional instability
Cognitive Symptoms
- Brain fog
- Difficulty concentrating
- Forgetfulness
Other Symptoms
- Changes in body odor
While the full list of symptoms can feel overwhelming, the good news is that many of them can be managed with the right approach—especially fitness.
How Fitness Can Help Manage the 34 Symptoms of Perimenopause
Fitness offers a powerful solution for many of the 34 symptoms of perimenopause. Let’s break down how different types of exercise can target specific symptoms:
Hot Flashes & Night Sweats
Cardiovascular exercise helps regulate body temperature and reduce the frequency of hot flashes. Exercise improves circulation, which can help your body adjust to temperature fluctuations.
Weight Gain & Weight Loss Resistance
Strength training helps build lean muscle, which in turn boosts metabolism. Combining strength training with cardiovascular workouts can aid in fat loss and improve body composition.
Sleep Disturbances & Fatigue
Regular exercise promotes better sleep by reducing stress and improving overall relaxation. Cardio exercises like walking or cycling, as well as strength training, are excellent for improving sleep quality.
Mood Swings, Anxiety & Depression
Physical activity boosts endorphins, which help improve mood. Activities like yoga, strength training, and cardio workouts can reduce anxiety and symptoms of depression by naturally increasing serotonin levels.
Joint Pain & Stiffness
Low-impact exercises like swimming, Pilates, or yoga can relieve joint pain by improving flexibility and strength without putting additional stress on the joints.
Cognitive Issues & Brain Fog
Cardiovascular exercise improves blood flow to the brain, which helps with focus, concentration, and memory. Strength training can also support cognitive function by stimulating brain growth factors.
Vaginal Dryness & Decreased Libido
Regular exercise increases blood flow and hormone production, which can improve libido and reduce symptoms like vaginal dryness. Strength training can also help balance hormones.
Best Fitness Routines for Women Going Through Perimenopause
To combat the 34 symptoms of perimenopause, it’s essential to have a well-rounded fitness routine. Here are some recommended exercises:
Strength Training
Weightlifting or bodyweight exercises like squats, lunges, and push-ups build muscle, support bone health, and boost metabolism.
Cardio Workouts
Engaging in regular cardiovascular activity—such as walking, cycling, running, or swimming—helps improve heart health, maintain a healthy weight, and regulate hormones.
Yoga & Pilates
These exercises improve flexibility, strengthen muscles, reduce stress, and enhance overall well-being. Yoga, in particular, is excellent for managing mood swings and anxiety.
Low-Impact Exercises
For those with joint pain, low-impact exercises like cycling or swimming are ideal to reduce strain while providing an effective workout.
How to Build a Routine That Supports Your Perimenopausal Journey
To get the most out of your fitness routine, follow these tips:
- Consistency is Key: Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise each week.
- Mix It Up: A combination of strength training, cardio, and flexibility exercises will ensure that you’re tackling the 34 symptoms of perimenopause from all angles.
- Listen to Your Body: On days when you’re feeling fatigued or dealing with aches and pains, adjust your workout routine to suit your energy levels.
Celebrate Your Strength with Elite Edge Fitness
As we celebrate Mother’s Day, let’s honor the strength and resilience of women, especially those navigating the changes that come with perimenopause. Fitness can be an invaluable tool for managing the 34 symptoms of perimenopause, helping you feel stronger, healthier, and more empowered every day.
Ready to start your fitness journey? Elite Edge Fitness is here to support you in achieving your goals and managing your symptoms with expert guidance and a community that cares.