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Perimenopause : What is perimenopause? , Stages: early vs late , First signs , Perimenopause vs menopause , How long does it last? Symptoms : Symptom dictionary , Brain fog , Fatigue , Anxiety , Hot flashes , Joint pain , Weight changes , Skin & hair , Bloating & digestion , Headaches Mind & Sleep : Brain fog at work , Mood, rage & tears , Sleep guide , Insomnia , 3am waking , Night sweats Body & Periods : Periods guide , Irregular periods , Heavy periods , Spotting between periods , Pregnancy & birth control Treatment : HRT: the evidence , Non-hormonal options , Supplements , Talking to your doctor Nutrition : What to eat in perimenopause , Weight & shape changes , Bloating & digestion , Supplements Exercise : Best exercise: strength, cardio & balance , Moving with joint pain , Weight & shape changes , Stress & movement Self-Advocacy : Being heard , Track your symptoms , Stress Tools : Start here , Free printables , Symptom check-in , Free Starter Kit , Weekly email , About us Home / Exercise
Exercise in perimenopause: strength, cardio and balance How to move through perimenopause: strength, cardio and balance, with achy joints and changing weight.
There's no single best workout for perimenopause. US guidelines recommend at least 150 minutes of moderate aerobic activity a week, plus muscle-strengthening activity on 2 or more days. Strength and weight-bearing exercise help protect muscle and bone, and balance work helps prevent falls.
This guide brings together our articles on movement: how to build a routine, exercising with achy joints, weight changes, and how activity can help with stress. If you're new to exercise or have a health condition, check with your doctor before starting something more intense.
Articles in this guide Best exercise for perimenopause: strength, cardio and balance The best exercise for perimenopause mixes aerobic activity, strength training and balance work. What US guidelines say, and what exercise can and can't do. Perimenopause joint pain: the aches nobody warned you about Stiff mornings, sore hands, aching shoulders and knees. Why perimenopause affects your joints, what needs checking, and seven things that help. Perimenopause weight gain: why your body is changing shape Perimenopause weight gain is common. What research says about hormones, aging, muscle and sleep, and gentle, evidence-based ways to support your body. Perimenopause and stress: how it affects symptoms, what helps How stress affects perimenopause symptoms like hot flashes and sleep, why midlife can feel so heavy, and evidence-based ways to manage stress that may help. Other guides Perimenopause basics: what it is, stages and how long it lasts · Brain fog, mood and anxiety in perimenopause · Perimenopause sleep problems and night sweats · Hot flashes, aches and body changes in perimenopause · Irregular periods and cycle changes in perimenopause · Perimenopause treatment: HRT and other options · Perimenopause lifestyle and self-advocacy · Perimenopause nutrition: what to eat and what the research says · Exercise in perimenopause: strength, cardio and balance · Symptom dictionary · Toolkit
General information about perimenopause. Not a substitute for personal medical advice. About · Start here · Editorial standards · Disclaimer · Privacy · Terms