“A variety of factors impact hormonal changes during the perimenopausal phase, and exercise timing is one of them,” stated Rashi Chowdhary, a nutritionist.
Perimenopause denotes the transitional period leading up to menopause, the cessation of a woman’s menstrual cycle. Taking place typically in the 40s, but potentially beginning earlier, perimenopause entails hormonal shifts signifying the gradual conclusion of reproductive years. It is marked by hormone level fluctuations, irregular menstrual cycles, and symptoms like hot flashes, mood swings, sleep disturbances, vaginal dryness, and changes in libido.
Maintaining fitness and engaging in exercise is vital for overall well-being, and it may also prove beneficial during perimenopause. Regular physical activity could help manage various symptoms and enhance overall wellness.
According to nutritionist Rashi Chowdhary, perimenopausal women might find morning workouts more advantageous than evening ones. “Several factors affect your hormones during this period, and exercise timing is one of them. Though this aspect is rarely discussed, I want to share some insights,” she conveyed.
Here are a few reasons, as suggested by Chowdhary, why morning workouts might be preferable. However, she emphasizes that there’s no definitive evidence specifically backing this claim.
- Hormonal fluctuations: Perimenopause instigates hormone level fluctuations, including estrogen and progesterone. Evening exercise prompts cortisol elevation, a natural response that leads to the usage of progesterone to create cortisol. This usage could lead to a decrease in progesterone, potentially causing more frequent periods. Even common symptoms like hot flashes and mood swings could be exacerbated by evening workouts, making daytime exercise more suitable.
- Sleep disruption: Vigorous exercise near bedtime can heighten alertness due to cortisol release, potentially hindering sleep onset by reducing melatonin release. Melatonin aids sleep.
Considering the already altered sleep pattern caused by hormonal changes, evening workouts might exacerbate the situation. Thus, if evening exercise impacts sleep quality or duration, it’s advisable to schedule workouts earlier in the day.
“Ultimately, if evening workouts don’t worsen your symptoms, proceed as your body indicates,” Chowdhary concluded.
Utsav Agarwal, an advanced fitness trainer, stated that exercise, regardless of timing, should be integral for perimenopausal women. Although they can choose a convenient time, consistent exercise yields numerous health benefits.
Agarwal highlighted the following benefits:
- Cardiovascular exercise: Engaging in activities like brisk walking, running, cycling, swimming, or dancing supports heart health, weight management, and mood enhancement. Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise weekly.
- Strength training: Integrating strength training exercises, such as weightlifting or bodyweight exercises, preserves muscle mass, promotes bone health, and sustains metabolic function. Incorporate these exercises at least twice a week, targeting major muscle groups.
- Flexibility and balance: Activities like yoga, Pilates, or stretching enhance flexibility and balance, potentially reducing the risk of falls and injuries. Including stretches or balance-improving activities is beneficial.
- Listen to your body: Monitor how your body responds to exercise. Modify activities or choose low-impact exercises if you experience joint discomfort. If you have specific health concerns, consult your healthcare provider before starting or altering an exercise routine.
- Stay hydrated and wear suitable attire: Stay well-hydrated by consuming water before, during, and after exercise. Wear comfortable, breathable clothing and appropriate footwear to ensure comfort and minimize injury risk.
“Besides exercise, embracing a healthy lifestyle during perimenopause is crucial. This encompasses maintaining a nutrient-rich balanced diet, managing stress, ensuring adequate sleep, and seeking support from friends, family, or healthcare professionals to navigate physical and emotional changes,” Agarwal concluded.
