Exercise / movement and why it's so important during (peri)menopause.

Movement during (peri)menopause

Why exercise and movement are especially important now During (peri)menopause, your body changes in many ways. Your hormones – especially estrogen and progesterone – begin to fluctuate and then gradually decrease. This can affect your energy, your sleep, your mood and even your motivation to move.

Many women notice that they tire more quickly, sleep worse or feel less cheerful. That's completely understandable: your brain is reacting to those hormonal fluctuations. Fortunately, there's something that can really help — and that's movement.

What does movement do for your body and mind?

When you move, a whole series of beneficial substances are released in your body — endorphins, serotonin and dopamine — your natural "happy hormones". They help improve your mood, reduce stress and help you sleep better.

In addition, movement ensures that your muscles, bones and heart stay healthy. You're not only training your body, but also nourishing your energy, self-confidence and zest for life.

The benefits of regular movement

• Preservation of muscle mass and strength: thanks to strength training, your muscles remain strong and active
• Stronger bones: impact activities (such as jumping or walking) help prevent bone loss
• Healthy heart and blood vessels: movement keeps your blood pressure, cholesterol and blood sugar levels in balance
• Better sleep: active movement promotes deeper, more restful sleep
• Healthier body composition: more muscle mass, less belly fat
• Better mood: due to the released happiness hormones, you feel more stable and positive

How do you start (or how do you keep moving)?

Every woman is different. During a (peri)menopause consultation, you can look together with your doctor at what suits your body, energy and preferences. Account is taken of where you stand now: whether you're just starting to exercise or are already athletic.

An example of an achievable, balanced week:

• Strength training: 2 to 3 times per week – 5 to 20 minutes

  Think of squats, planks, lunges or arm exercises

  You don't need a gym for this – at home is fine!

• Endurance training: 2 to 3 times per week

  Walking, cycling or gentle running

  For example to work, the supermarket or just outside to clear your head

• Gentle movement: 1 to 2 times per week

  Yoga or pilates

  Helps relax, improves your posture and keeps you flexible

Movement that suits you

Movement in this life phase isn't about "having to" or "performing" – it's about taking care of yourself. Whether you take a short walk, stretch every day, or continue to enjoy running or cycling with pleasure: every step counts.

Are you new to exercise? Then you'll receive explanation and guidance on which exercises are safe and effective. Are you already experienced, for example with marathons or triathlons? Then we'll look together at how you can continue doing this in a healthy way, taking into account the changes in your body.

In conclusion

Movement is a powerful medicine — free, natural and without side effects. It helps you not only stay physically strong, but also mentally balanced. Grant yourself that feeling of vitality, peace and strength. Your body deserves that care, and you deserve to continue feeling good

This information is intended solely for educational and informational purposes. It does not replace medical advice, diagnosis or treatment by a doctor or other qualified healthcare provider. Always consult your (family) doctor if you have questions or concerns about your health or treatment.