Perimenopause is the stage before periods stop completely. Hormones fluctuate, and that can bring hot flushes, night sweats, disrupted sleep, brain fog, mood changes, and shifts in the menstrual cycle.
It is common.
It is normal.
And you do not have to navigate it alone.
Many women reach this stage already juggling work, family, and long-standing stress. When the body starts changing again, it can feel unsettling — even confusing. The good news is that gentle, consistent movement can be one of your strongest allies during this transition.
Why moving your body helps
Regular physical activity supports mood, sleep, heart health, bone density, and weight management at every life stage.
During perimenopause, falling oestrogen levels can affect muscle mass, joint comfort, recovery, and emotional resilience. Strength work and regular movement help counter these changes by:
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Supporting muscle and bone health
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Improving insulin sensitivity and metabolic health
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Lifting mood and reducing anxiety
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Creating structure and routine during hormonal shifts
You do not need extreme workouts. In fact, for many women, less intensity and more consistency work better.
What about hot flushes?
The research is mixed. Some women notice fewer or milder flushes with regular, moderate-intensity exercise. Others simply feel better overall, even if flushes remain.
Hormone therapy remains the most effective treatment for hot flushes, but movement and lifestyle changes provide a powerful foundation, whether used alone or alongside medical care.
The goal is not to “push through” symptoms, but to support the body so it feels safer and more resilient.
Why running (or run-walking)?
Running can be a helpful tool during perimenopause — when it is approached kindly.
Benefits many women notice include:
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Quick mood lift: short runs can reduce stress and anxious energy
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Sleep support: moving during the day often helps sleep later
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Metabolic health: supports blood sugar, heart health, and weight regulation
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Confidence: completing a simple run builds momentum for the week
Walking, run-walk intervals, and gentle continuous running all count.
If running does not feel right today, brisk walking or cycling are excellent alternatives. Consistency always beats intensity.
A simple weekly plan (start here)
You do not need a complicated schedule. Start small and build gradually.
2–3 run-walk sessions per week
10–30 minutes at an easy pace. You should be able to speak in short sentences.
2 short strength sessions
10–20 minutes focusing on:
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Pushes and pulls
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Squats or sit-to-stands
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Hip hinges
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Calf raises
Bodyweight or light resistance bands are more than enough.
Daily “movement snacks”
1–2 minutes, a few times a day:
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Shoulder rolls
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Gentle spinal mobility
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Foot and calf activation
Pelvic floor care
Include regular pelvic floor exercises. If you have symptoms, a women’s health physiotherapist can offer valuable guidance.
This approach aligns with UK activity guidance and menopause-informed best practice.
Food that helps (kept simple)
Your diet does not need to be complicated.
Most people feel better when they reduce ultra-processed foods such as ready meals, sugary drinks, and highly processed snacks, and base meals around whole foods.
A simple, supportive plate includes:
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Protein at each meal: eggs, fish, meat, Greek yoghurt, tofu, or beans
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Healthy fats: olive oil, nuts, seeds, oily fish
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Plenty of vegetables and some fruit for fibre and micronutrients
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Slow carbohydrates as needed: potatoes, oats, beans, whole grains, especially around activity
Some women notice that caffeine or alcohol worsens flushes or sleep. Gentle experimentation helps you find what works for your body.
A Mediterranean-style approach suits many women, but the best plan is one you can live with consistently.
Mark’s note: Many of my clients thrive on a high-fat, moderate-protein, lower-carbohydrate approach with minimal ultra-processed foods. It is one effective option, not the only one. Choose a whole-food pattern that feels sustainable for you.
Safety first
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If you are new to exercise, have a medical condition, or are undergoing treatment, speak with your GP before starting
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Build gradually; if symptoms flare, ease back, recover, and try again
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If hot flushes are severe, mood is persistently low, or sleep is badly disrupted, discuss treatment options with your GP, including hormonal and non-hormonal support
Listening to your body is not a weakness. It is a skill.
A word on voice and respect
This guide is written by a male coach, in partnership with women who invited me to share. I continue to listen, learn, and include women’s lived experiences, while staying within my role — lifestyle guidance, movement education, and signposting appropriate clinical care when needed.
Quick start (today)
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Take a 10-minute easy walk or run-walk
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Eat a simple, whole-food meal and drink a large glass of water
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Do 10 bodyweight squats and 10 calf raises before bed
Repeat tomorrow.
Small steps, done consistently, create real change.
By Mark Lowry — Enjoy Smart Health