Navigating perimenopause can be challenging, but exercise is a powerful ally that can help manage symptoms and boost overall well-being. Whether you’re rediscovering a fitness routine or starting fresh, remember: it's never too late to find joy in movement.

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Reconnecting with Exercise

Life can get busy, and exercise routines often fall by the way side. Maybe you used to hit the gym regularly, or perhaps past experiences turned you off from exercising. No matter your background, it's okay—we understand, and we’re here to help. You don’t need previous experience to start, and once you feel the benefits, you’ll be excited to keep moving.

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Embrace Imperfection

Start by embracing imperfection. Set realistic goals and understand that every bit of movement counts. Even five minutes can make a difference. Focus on how exercise makes you feel rather than aesthetic changes. Exercise should bring joy and vitality, not pressure.

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Why Exercise Helps Manage Perimenopause Symptoms

1. Improves Sleep Quality: Exercise can enhance sleep by regulating your circadian rhythm, especially if you exercise in the morning. It alleviates depression and anxiety, leading to more restful sleep, and helps manage internal temperature controls.
2. Reduces Hot Flashes & Night Sweats: Regular, moderate-intensity workouts can lessen the severity of hot flashes, which are linked to an increased risk of cardiovascular disease. Aerobic exercise helps mitigate this risk, offering a win-win scenario.
3. Enhances Bone Density & Muscle Mass: Resistance exercises help build and maintain muscle, reducing the risk of osteoporosis as you age.
4. Improves Blood Sugar Regulation: Both resistance and cardiovascular exercises boost metabolic function, aiding in blood sugar control and helping to prevent Type 2 diabetes.
5. Lowers Blood Pressure: Moderate-intensity exercise can lower blood pressure, decrease your resting heart rate, and maintain cardiovascular health during menopause.
6. Boosts Mood & Relieves Stress: All forms of movement, especially yoga, improve mood, body image, reduce anxiety, and help manage stress levels.

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Ready to Get Moving? Here’s How:

1. Start Slow and Build Gradually: Ease into your routine to avoid soreness and ensure you can fit exercise into your schedule.
2. Exercise Independently: While exercising with a friend can be motivating, don’t rely on their participation to stay committed.
3. Incorporate Movement into Daily Life: Stand up from your desk hourly, stretch, and move around.
4. Begin with Short Walks: Add 5-10 minute walks a few times a day to work towards the recommended 7-8000 steps daily.
5. Dance Like No One is Watching: Put on your favorite song and dance—it’s a fun way to move!
6. Explore Online Resources: Search for beginner 10-minute yoga videos online for accessible, free resources.

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Embrace exercise as a tool not just for managing perimenopause symptoms but for enhancing your overall health and well-being. By taking small, consistent steps, you’re empowering yourself to feel stronger and more vibrant every day. Let’s embark on this journey together—one step at a time!

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