Perimenopause, the transitional phase leading up to menopause, is a period of hormonal changes and various symptoms for women typically in their 40s but can start earlier. While exercising is essential for your overall physical and mental health and can be beneficial during perimenopause. However, nutritionist Rashi Chowdhary suggests that morning workouts may have some advantages for perimenopausal women, although this claim lacks definitive support.
Chowdhary provides a few reasons why morning workouts might be preferable for some perimenopausal women:
1. Hormonal Fluctuations: During perimenopause, hormone levels, including estrogen and progesterone, fluctuate. Evening workouts can lead to increased cortisol production, as it's a natural response to exercise. Cortisol is produced from progesterone, potentially depleting it and causing irregular periods. Some women may experience symptoms like hot flashes, mood swings, and fatigue during perimenopause, and evening workouts could worsen these symptoms. Thus, daytime workouts might be more suitable.
2. Sleep Disruption: Intense exercise close to bedtime can increase alertness due to cortisol release, making it challenging for some women to fall asleep because of melatonin, which aids in sleep. Given that hormonal changes can already disrupt sleep patterns, evening workouts interfering with sleep quality or duration may not be ideal. In such cases, scheduling workouts earlier in the day could be a better option.
It's essential to note that individual responses to exercise can vary, and what works best may differ from person to person. Ultimately, women experiencing perimenopause should listen to their bodies and choose a workout timing that aligns with their needs and preferences.
Additionally, advanced fitness trainer Utsav Agarwal emphasizes that exercise, regardless of the time, should be an essential part of a perimenopausal woman's routine. Regular exercise offers various health benefits, including:
1. Cardiovascular Exercise: Engaging in aerobic activities like brisk walking, running, cycling, swimming, or dancing helps maintain heart health, manage weight, and improve mood. It is recommended to aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise each week.
2. Strength Training: Incorporating strength training exercises, such as weightlifting or bodyweight exercises, preserves muscle mass, promotes bone health, and maintains metabolic function. Women should include strength training exercises targeting major muscle groups at least two days a week.
3. Flexibility and Balance: Activities like yoga, Pilates, or stretching enhance flexibility and balance, reducing the risk of falls and injuries. Including stretching exercises or activities that improve balance can be beneficial.
4. Listening to Your Body: Pay attention to how your body responds to exercise. If you experience joint pain or discomfort, modify your activities or opt for low-impact exercises. Consult a healthcare provider if you have specific health concerns or medical conditions before starting or modifying an exercise program.
In summary, while there may be some benefits to morning workouts for perimenopausal women due to hormonal and sleep-related factors, the most important thing is to prioritise regular exercise that suits your individual needs and preferences. Exercise is a valuable tool for managing perimenopausal symptoms and promoting overall well-being.
-(Source-Indian Express)