Exercise during the years surrounding menopause, perimenopause, is very important. During menopause estrogen drops and muscle atrophy accelerates and bone loss can occur. Exercise can help with this. During the perimenopausal time it is important to perform resistance type exercises. Resistance exercise build muscle as well as build bone. It is recommended that resistance exercise should be performed 3-4 times per week and can take as little as 20-30 minutes of time.
Some good exercises to include in your weekly routine:
- Planks and push ups
- Squats with weights
- Leg press machine
- Resistance band monster walks
- Upper extremity Free weights
It is also important to perform pelvic floor exercises, Kegels, to improve bladder health and prevent pelvic organ prolapse which are common disorders during the perimenopausal time. It is recommended to perform 30-50 Kegel exercises per day. To do so correctly, perform a Kegel by drawing your back passage up and in as if you are trying to keep from passing gas. Hold this for 5-10 seconds and repeat. Other benefits of exercise during the perimenopausal time would be to prevent weight gain, reducing cancer risk, and boosting your mood.
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