A woman interested in getting back into exercising after years away asks, what kinds of exercise are important during perimenopause? And how to start them without feeling like a fool. Jessica discusses the different kinds of exercise that are important at this stage of life and offers ideas on how to get started.
Ask Jessica is an advice column for women in midlife. We cover all things related to midlife from changing bodies to career transitions to parenting teens to sandwich generation challenges to shifts in marital or life partnerships and everything in between. My hope is that in sharing these questions and answers I can women as we face the midlife journey together. Got a question or challenge you would like me to address? Fill out this form to submit your issue! Want to see the answers to other questions, check out our archive here.
What Kinds of Exercise Are Important During Perimenopause?
HEY JESSICA: I’m really struggling with exercise. I have never been an athlete, but in my 20s and early 30s (before kids), I was pretty good about getting regular exercise, even if I didn’t love it. I would run one or two times a week and then had a kickboxing class that I really loved. I’d also occasionally do yoga. But then I had kids and there just wasn’t time to fit in exercise on top of all my other commitments at work and at home. Now my kids are older and more independent and I feel like I have a bit more time to exercise, but I don’t even know where to start, especially if my time is still limited. I tried going for a run and it felt terrible. I feel like my old kickboxing class would be way too hard for me now. And I’m so inflexible at this point that I feel like yoga would be a waste. I’ve also heard that strength training is super important at this age, but the idea of going to a gym and lifting weights is super intimidating. Can you shed light on what kinds of exercise are important during perimenopause and beyond and if you have ideas for how to make that happen without feeling like a fool, I would really love to hear about them. ~Wishing I Was Fit and Fabulous
DEAR FIT & FABULOUS:
I totally get it! Not only can it feel pretty intimidating to (re)start exercising, but trying to figure out what your top priorities should be when you have limited time can be super overwhelming and confusing. So, first I’m going to share some of what I have learned about what kinds of exercise are important during perimenopause and then I want to share some ideas not only on how to feel less intimidated, but also how to make exercise work in your life.
Before I go any further, though, it’s important for me to note that if you have any underlying medical conditions that might mean that exercise is riskier, please talk to your doctor before starting any sort of exercise program.
So, what kinds of exercise do you need to be getting in midlife? First of all, any exercise that works for you is good exercise. Getting moving is more important than what kind of movement or exercise you do. That said, the general recommendation is 150 minutes of moderate-intensity physical activity (brisk walking, moderate cycling, swimming, dancing, etc.) and at least two strength training sessions a week.
So now that I have you likely in a complete panic because how the HELL are you supposed to fit two and a half hours of cardio and two strength training sessions into your week, take a deep breath. This is the recommendation; it does not need to be where you start or even where you end up. There are lots of ways to make this work.
Ok. So how do we make this not intimidating and actually doable? First, I would pick a cardio activity that you love and start with once a week. It could be accepting and embracing your new, slower pace for running (it will get faster over time), going for faster-paced walks with a friend (or alone!), a fun dance or Zumba class, cycling, or swimming laps at a local gym. The point is to pick something you enjoy so you can stick with it. Then, to boost your cardio time, add more movement in other ways such as parking your car further away in parking lots, taking stairs instead of elevators, making some work meetings become walk-and-talks, walking the dog, going for a family bike ride on the weekend, enjoying a Friday night dance party at home… you get the idea.
In terms of strength training, which tends to be the part that is often the most intimidating for people, this is where it is all about finding a space that works for you. If you feel confident in your form when lifting weights, then maybe you get some 5-, 8-, or 10-pound weights and start doing YouTube videos at home (there are great ones out there that are only 20 minutes long, just make sure you do a proper warmup before starting!). If you feel like you need a trainer to get you started, ask around or maybe post on a local listserv to get recommendations! If you can’t afford a trainer, but need support and structure, then look for a class at a local gym or rec center. These classes can be a great place to start because they are usually very welcoming and there will be people at all different levels. If you want the gym experience, ask around and see where women your age tend to go as that will give you a good clue about where you might feel more comfortable. If body weight exercise is more your speed, favorite local Pilates studios, rec center classes, and YouTube are all good options. And, as with the cardio, if you can’t fit two sessions in a week, maybe you can get one in and that is a great place to start!
In the end, I would encourage you not to aim for perfection, but to aim for doable, enjoyable, and manageable. Then, as you gain confidence, hopefully you can add more in. You’ve got this!