Perimenopause is the time before periods stop completely. Hormones fluctuate, and that can bring hot flushes, night sweats, sleep issues, brain fog, mood shifts, and changes to periods. It is common and normal — and you do not have to go through it alone. nhs.uk+2nhs.uk+2
Why moving your body helps
Regular physical activity supports mood, sleep, heart health, bones, and weight management. During perimenopause, oestrogen falls and we naturally lose some muscle; strength work and regular movement help counter that. GOV.UK+1
What about hot flushes? Evidence is mixed, but some studies suggest that moderate-intensity exercise can reduce flushes for some women and supports overall well-being either way. Hormone therapy remains the most effective treatment for flushes, but lifestyle changes are a powerful foundation alongside medical care if needed. PMC+1
Why running?
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Quick mood lift: short runs can reduce stress and anxiety.
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Sleep support: moving by day often helps you settle at night.
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Metabolic health: helps weight, blood sugar, and heart health.
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Confidence: finishing a simple run builds momentum for the week.
Walking → run-walk → gentle continuous running all count. If running is not right today, swap in brisk walking or cycling — consistency beats intensity.
The simple weekly plan (start here)
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2–3 run/walks (10–30 minutes). Keep them easy; you should be able to speak in short sentences.
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2 short strength sessions (10–20 minutes): pushes/pulls, squats or sit-to-stands, hip hinges, calf raises. Bodyweight or light bands is fine.
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Daily “movement snacks”: 1–2 minutes, a few times a day (shoulder rolls, gentle spinal mobility, calf/foot activation).
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Pelvic floor care: include regular pelvic floor exercises; if you have symptoms, ask a women’s health physio.
These elements are recommended by menopause specialists and align with UK activity guidance. Women's Health Concern+2British Menopause Society+2
Food that helps (kept simple)
Your diet does not need to be complicated. Most people feel better when they cut back ultra-processed foods (ready meals, sugary drinks, highly processed snacks) and base meals on whole foods. High UPF intake is linked with poorer cardiometabolic and mental-health outcomes; reducing it supports overall health during this transition. BMJ+2PubMed+2
A practical plate:
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Protein each meal (eggs, fish, meat, Greek yoghurt, tofu/beans) for muscle and satiety.
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Healthy fats (olive oil, nuts, seeds, oily fish).
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Plenty of veg and some fruit for fibre and micronutrients.
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Slow carbs as needed (potatoes, oats, beans, whole grains) around activity.
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Watch triggers: caffeine and alcohol can worsen flushes for some — test and adjust.
Some women find a Mediterranean-style pattern helpful for overall symptoms; personalise to what feels good and sustainable for you. PMC+1
Mark’s note: Many of my clients thrive on a high-fat, moderate-protein, lower-carb approach with minimal ultra-processed foods. It is one effective option — not the only one. Pick a whole-food pattern you can live with.
Safety first
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New to exercise, have a medical condition, or on treatment? Speak to your GP first.
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Build up slowly; if a symptom spikes, ease back, recover, and try again.
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If hot flushes are severe, mood is very low, or sleep is broken, talk to your GP about treatment options (including HRT and non-hormonal medicines). The Menopause Society+1
A word on voice & respect
This guide is written by a male coach in partnership with women who invited me to share. I will keep listening, include women’s experiences, and stay within my lane — coaching and lifestyle support — while signposting clinical care when needed.
Quick start (today)
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10-minute easy walk or run-walk.
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Tonight: a simple whole-food plate and a large glass of water.
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Add 10 bodyweight squats and 10 calf raises before bed.
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Repeat tomorrow. By Mark Lowry — Enjoy Smart Health (Offaly)