Guest Author: Susanna Parkinson, Director, OSX Personal Training
Arghhhh! Perimenopause. Also known as the “menopausal transition”, (blurgh, surely, we can come up with something way more creative or exciting than that!?) is a stage in a woman’s life that typically occurs (but not always) in her 40s or early 50s. During this phase, the body undergoes hormonal changes as the ovaries gradually produce less estrogen, leading to irregular menstrual cycles and various other (often super disruptive) symptoms. One effective (and easily accessible) way to manage these changes and improve overall well-being during perimenopause is through regular EXERCISE.
Exercise has numerous and far-reaching benefits during perimenopause, including the reduction of perimenopausal symptoms. Those awful hot flushes, 3am wakeups, night sweats and mood swings are common symptoms experienced by women during this phase, and exercise has been shown to alleviate these symptoms. Physical activity increases the production of endorphins, which are natural mood-elevating chemicals in the brain. Engaging in activities like walking, jogging, cycling, dancing, yoga, Pilates, or group fitness classes can absolutely help to boost mood and reduce irritability and anxiety – and not just by a little bit, by a lot.
Another significant benefit of exercise during perimenopause is the prevention of weight gain. I have always been relatively lean, strong, and fit, and as a Personal Trainer, this is not surprising. The big change I’ve noticed in my forties is my inability to shed extra kilos after winter. (I always seem to add a few kilos when it’s cooler… I always figured my body just needed the extra insulation😉) In my thirties I could cut down on foods I knew weren’t great for my body, increase my training a bit, and voila, the extra 3 kgs would easily drop off. At forty-six, it’s a different story. And many women complain about that pesky tyre of fat around their middle that seems to appear overnight… what’s up with that!? Many women experience weight gain during this phase due to a decrease in metabolism caused by hormonal changes. Regular strength training can help increase muscle mass and maintain a higher metabolic rate. When your metabolism is working efficiently, your body will burn more energy. This can aid in managing weight and reducing the risk of developing conditions like obesity and cardiovascular diseases.
Another reason I’m quick to advise exercise during perimenopause is because it can help maintain bone density and reduce the risk of osteoporosis. Oestrogen plays a critical role in maintaining bone health, and its decline during perimenopause can lead to a loss of bone density. Weight-bearing exercises, such as walking, jogging, running, or weightlifting can help stimulate bone growth and strengthen the skeletal system. The decline in estrogen levels can lead to changes in cholesterol levels and an increased risk of heart disease. Engaging in aerobic activities, such as swimming, cycling, or brisk walking, can help improve cardiovascular fitness and reduce the risk of heart disease.
How’s your sleep going? Mine can be exhausting, which is the absolute opposite of how it’s meant to be making me feel! Exercise can promote better sleep during perimenopause. Many women experience disruptions in their sleep patterns during this stage, resulting in insomnia or simply, really poor-quality sleep. Regular exercise can help regulate sleep patterns and improve sleep quality. Try to avoid intense exercise close to bedtime however, as it may have a stimulant effect, and getting your body and brain to slow down will be the big problem.
You’ve no doubt heard it before – turn off your phone 30 minutes before lights out, read a book, have a shower, and enjoy a cup of herbal tea. Make sure your bed covers are appropriate for the room temperature and if you’re stressing about work, keep a notebook on your bedside table and write down some notes so you get them out of your head and onto paper. Practice some deep breathing and think of two significant wins from your day or three things you’re thankful for. Oh, and make sure you’re getting as close to 8 hours of sleep as possible – that’s a clincher.
It probably feels like I’ve just listed EVERY exercise under the sun, and you’re feeling overwhelmed with what YOU specifically ‘should’ be doing. And that’s a tricky one, as it truly depends on YOUR body, YOUR energy levels, access to different spaces and possibly equipment, and also what you ENJOY. This is, I believe, the biggest factor in determining which exercises you choose to do. If you’re not enjoying doing something, there’s a high likelihood that you won’t continue, right?
“Hot tips – try some new exercises, active hobbies, or places and spaces you like being in, and give them a shot!
Another hot tip – find a friend (or make one) and do some exercise together. Not only will you have someone to enjoy the movement with, and be able to chat about the world, but your exercise buddy will also help to hold you accountable and make sure things don’t pop up and become a priority over looking after your body and your health”.
As the owner of an outdoor training business, it’s absolutely apparent that my members train with me not only for the exercise and the benefits which come with that training but also very much for the socialisation. The friendships that have formed out on our patches of grass have changed people’s lives. Actually, saved lives. I know that for a fact. That’s pretty big and pretty special. As I get older, the demographic of our members also seems to age. We have a huge community of women all navigating perimenopause at the moment, and it’s wonderful to have such a close sisterhood where everything gets laid on the table. Nothing is off-limits, and different ideas and options and suggestions are openly shared. It’s great. So go and find a friend, join a group of like-minded people, and work out what you love doing and get moving!
It is important to consult with a healthcare professional before starting any new exercise program, especially during perimenopause. They can provide personalised recommendations based on individual needs and any underlying health conditions. It is also important to listen to one’s body and adjust the intensity and duration of exercise as needed. Gradually increasing the intensity and duration of workouts can help ensure safety and prevent injury. Some days you’ll feel motivated and excited to get into exercise, other days it’s the last thing you want to do. If you’re feeling the love, go for it! Train hard, reach new goals and feel proud of what you’ve achieved on that day. If you’re not though, go with it. Don’t try to conjure up energy you simply don’t have, and don’t punish yourself. But whatever you do, do something, even the smallest bit of movement will make you feel that much better. Often it lifts your spirits so much, that you find that you DO want to go a little harder after all – this happens to me all the time.
So, I guess the bottom line is to go and find exercise you enjoy. We know that weight training and regular exercise can have numerous and significant benefits during perimenopause. Engaging in a variety of exercises, including strength training and aerobic activities can provide a well-rounded approach to physical fitness and overall well-being during this stage of life. You’ll feel better, and everyone around you will reap the benefits too – your partner, children, perhaps even your colleagues if you have them.
And remember that it’s the times when you least feel like exercising that are probably the times you really need to. Get out there. Get moving.
Big love, Oh Susanna X
Mimi Moon Meno and I got together recently, and our gorgeous mate Naomi took some shots of us training. These shots show my favourite bodyweight strength exercises. There are six of them. I call them “The Sexy Six”. You don’t need equipment, you don’t need a gym, and you can adjust them to suit every single body. If you manage to incorporate these a few times into your week, as well as adding some walks, (up hills is even better than on the flat), swims, bike rides or other forms of cardio exercise, you’re on a winner. Now go and be your own biggest and loudest cheerleader and enjoy your wins.
#1 Squats: These are one of the best midlife exercises, to ensure mobility, flexibility, and balance. They will strengthen your quadriceps, hamstrings, gluteals, protecting your back and knees, if done correctly. Try 8-10, 3 times per week.

#2 Lunge: These are fabulous for improving flexibility in your hip flexors, which are often tight from all the sitting we have done for long periods of time at a desk! The humble lunge building on the tone and strengthen of the squat and works the same core group of muscles. Try 8-10, 3 times per week.

#3 Sit Up: One of the quickest ways to improve your abdominal muscles and core strength. Sit ups work your core, chest, hip flexors, lower back, and neck. Keep your eye on the form, it is quality over quantity to build support and balance for your spine and core. Try 8-10, 3 times per week.

#4 Push Ups: Are an easy and efficient bodyweight movement exercise that will increase strength in your upper body and your core, engaging pectorals, and triceps. These are great for posture and reducing flabby upper arms! There are several variations, so if you are not yet up to a full push up, start on your knees while you build strength and confidence. Try 8-10, 3 times per week.

#5 Hip Bridge: Perfect for improving stability the basic bridge stretches the stabilizers of the posterior chain, including your hip abductors, glutes, and hamstrings. Try 8-10, 3 times per week.

#6 Triceps Dips: If you want to firm up your upper arms then this exercise is for you! Good for arm strength and tone, and equally posture as you must practice with your shoulders back, chest proud, and neck nice and tall. Try 8-10, 3 times per week.
