{"id":13266,"date":"2025-07-16T03:54:06","date_gmt":"2025-07-16T03:54:06","guid":{"rendered":"https:\/\/www.newsbeep.com\/us\/13266\/"},"modified":"2025-07-16T03:54:06","modified_gmt":"2025-07-16T03:54:06","slug":"how-much-physical-slowdown-should-i-expect-in-perimenopause-experts-explain","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/us\/13266\/","title":{"rendered":"How Much Physical Slowdown Should I Expect In Perimenopause? Experts Explain"},"content":{"rendered":"

In my early and mid-twenties, I jogged several times a week<\/a> \u2014 though whenever asked about my exercise routine, I prefaced any talk of my miles by lamenting how slow I was. Like so much of my youth, I didn\u2019t truly appreciate what I had while I had it. Sure, I wasn\u2019t fast compared to the other runners in the park, but that was the fastest runner that *I* would ever be.<\/p>\n

I took a break from regular exercise (in addition to folding laundry, completing a thought, or even trying to look put together) while my kids were young<\/a>, and when I went back to jogging, I was, unsurprisingly, even slower. Sure, my speed and endurance increased with practice, which was rewarding to see. But around age 42, I realized my average times were starting to dip.<\/p>\n

This gradual slowdown with age is to be expected, and explains why runners compete in races by age category. A 2018 study<\/a> using data from world records found about a 1% decline in the five-year period between ages 35-39, and a \u201clinear decline\u201d after that, meaning that every year, elite runners get a bit slower. This applies to us non-elites and to non-runners as well \u2014\u00a0age gradually slows us down. Our VO2 max, a measure of how efficiently the body uses oxygen, declines with age. At the same time, we are slowly losing muscle mass.<\/p>\n

But for those of us with female reproductive organs, there\u2019s another significant physical change that usually begins in our forties and impacts our bodies, mental health, and relationship to exercise: perimenopause. <\/p>\n

The Perimenopause Effect<\/p>\n

\u201cBy definition, your menopause is just one day,\u201d Dr. Ariana Sholes-Douglas<\/a>, an ob\/gyn and author of The Menopause Myth: What Your Mother, Doctor and Friends Haven\u2019t Shared About Life After 35<\/a>, tells ScaryMommy, noting that perimenopause symptoms can begin long before that day. \u201cYou can technically not be menopausal until you’re 48, 50, but you can have symptoms up to 10 years prior.\u201d <\/p>\n

She added that many women think their symptoms aren\u2019t related to menopause because they\u2019re still having their period, but symptoms often peak before the last menstrual cycle. In addition, symptoms may continue post-menopause, meaning the whole process can impact your well-being for an entire phase of life.<\/p>\n

What kinds of symptoms are we talking about? A truly mind-boggling mix that proves there is almost no bodily function not impacted by sex hormones. <\/p>\n

Sholes-Douglas says that perimenopause symptoms<\/a> include everything from classics like hot flashes, insomnia, and irritability, to lesser-known issues like a burning sensation in the mouth or \u201cfrozen shoulder<\/a>\u201d \u2014\u00a0part of musculoskeletal syndrome which, Sholes Douglas explains, \u201cincludes the joint pain, the decrease in muscle mass, the decrease in bone density, and then a very specific symptom that tends to affect the shoulder joint.\u201d<\/p>\n

The main culprit behind all of these is fluctuations in estrogen levels, though other sex hormones like testosterone also play a role. \u201cI explain it as kind of like a reverse puberty,\u201d Sholes-Douglas says. \u201cDuring puberty, we’re having erratic hormones that are going up, and during perimenopause, we’re having erratic hormone production that’s going down.\u201d<\/p>\n

Sensing the Shift<\/p>\n

Since perimenopausal symptoms vary drastically from one person to the next, it\u2019s hard to predict how you might need to modify your exercise routine. Running coach Amanda Brooks<\/a> underscores that each person\u2019s body is impacted differently by perimenopause, saying, \u201cSome people have a much bigger reaction to the shifting hormones, and some people just kind of flow through it.\u201d <\/p>\n

But she said it\u2019s fairly common, regardless, for shifts in mood and energy to affect a person\u2019s training. Sometimes, she points out, \u201cpeople who’ve been consistent runners forever suddenly just feel unmotivated. They’re kind of sad, they don’t feel great, and so that shifts their desire to go run.\u201d<\/p>\n

Changes in mental health, even more subtle ones, can understandably impact a person\u2019s motivation, according to Dr. Juliet McGrattan<\/a>, a physician and running expert. \u201cThings like losing your confidence, feeling more self-conscious,\u201d can take their toll, she says, \u201cespecially if you’re having other symptoms like gaining weight or an increase in your sweating.\u201d<\/p>\n

It can be difficult to connect the dots, especially if you\u2019re still having your period. \u201cThese aren’t necessarily the kind of things that people think, \u2018Oh, well, that’s the perimenopause,\u2019\u201d McGrattan says.<\/p>\n

The joint pain and sleep issues that Sholes-Douglas mentioned can also make working out a challenge, as can injuries, which are another risk that increases with age.<\/p>\n

What You Can Do<\/p>\n

Whether or not you\u2019re a runner, these changes can be frustrating. But by making some wise adjustments, you can continue to exercise \u2014 and even enjoy it. Here are our experts\u2019 top tips.<\/p>\n

Start Strength Training<\/p>\n

When it comes to the natural loss of muscle mass that happens as we age, there is a great deal of individual variation, much of which is based on genetics, McGrattan shares. But one environmental factor we can control is exercise, and the way to gain muscle mass, as well as boost other measures of health like bone density, is to do strength training.<\/p>\n

McGrattan pointed out that the World Health Organization<\/a> recommends two sessions of \u201cmuscle strengthening activities at moderate or greater intensity,\u201d in addition to 150 or more minutes of cardiovascular exercise per week for adults.<\/p>\n

\u201cThere isn’t actual guidance on how long [strength training sessions] should be, but I would say aiming for about 30 minutes,\u201d McGrattan advises, adding, \u201cif that is not possible for you, then break it up and do 10 minutes every day or however it’s going to fit into your life.\u201d<\/p>\n

If you\u2019re a runner looking to increase your speed, you\u2019ll probably want to aim to \u201clift heavy,\u201d Brooks says. When you\u2019re new to strength training, though, exercises that use your own body weight \u2014 planks, push-ups, squats, lunges \u2014 are a great place to start. \u201cAnd they work as part of your warm-up prior to a run, too,\u201d Brooks says.<\/p>\n

If you have the resources to hire a trainer, perimenopause is a great time to do so. They can tailor a strength training workout for your needs, help you prevent injury, and boost motivation.<\/p>\n

Oh, you can also set aside any worries about weightlifting turning you into the Hulk. \u201cWomen are often afraid of looking too muscly, being too bulky,\u201d McGrattan says. \u201cThat’s really not going to happen unless you start lifting very heavy and you’re really increasing your protein.\u201d<\/p>\n

Make Adjustments to Your Routine<\/p>\n

As you age, \u201cYour recovery processes slow down a little bit,\u201d McGrattan explains. So you may need more rest than you used to. <\/p>\n

Don\u2019t shrug off the importance of preparation, either. Warming up is something \u201ca lot of us get away with skipping in our 20s,\u201d Brooks observes, but as we age, we need it more to prevent injury. \u201cIt gets the heart ready, it gets your joints lubricated, it gets your muscles to stop feeling so stiff, so that when you start [exercising], nothing’s going to pull.\u201d<\/p>\n

Like strength training, incorporating cross-training can help prevent injury, according to Brooks, who adds that folks should be open to adjusting based on their mood and energy levels.<\/p>\n

McGrattan advises \u201cdoing things when you feel good and then dialing back and just having a bit of self-compassion when it’s not such a good day,\u201d reassuring, \u201cIt\u2019s the hormones, it\u2019s not you, and it won\u2019t be like this forever.\u201d<\/p>\n

Fuel Up and Hydrate<\/p>\n

Brooks underscores that it\u2019s important to make sure we\u2019re feeding ourselves adequately, being mindful that we may not feel thirst or hunger the same way that we did when we were younger. You want to make sure you\u2019re getting enough protein when you\u2019re working on building muscle. Foods like eggs, chicken, tofu, black beans, salmon, cottage cheese, and Greek yogurt are all good sources. For those of us in the 40-50 age range, the recommendation<\/a> is 1-1.2 grams of daily protein per kilogram of body weight.<\/p>\n

You may have noticed that there are a lot of dietary supplements marketed at the perimenopausal crowd. Spoiler alert: There\u2019s no scientific evidence to support their effectiveness.<\/p>\n

\u201cThere are a lot of people trying to make money out of women in menopause, and I think we’re really vulnerable because we want quick fixes,\u201d McGrattan cautions. In terms of supplements, she suggests most of us could use an extra boost of vitamin D, and vegetarians\/vegans may also need B12. Women who are training hard and\/or having heavy periods may need iron supplementation. Your primary care doctor can check your levels of all of these.<\/p>\n

Find a Knowledgeable Doctor, and Advocate for Yourself<\/p>\n

Hormone replacement therapy can help alleviate the symptoms of peri- and post-menopause, but you\u2019ll need to find a doctor who is trained in this particular area of women\u2019s health. Not all are. Shoales-Douglas recommends menopause.org<\/a> as a resource for folks looking for a provider.<\/p>\n

\u201cI think the number one thing is being informed and then being intentional about having a provider that is an expert in that space,\u201d she says.<\/p>\n

Play the Long Game<\/p>\n

Your fitness goals will need to change as you age. Chasing a personal record may take a back seat to ensuring that you stay active and pain-free.<\/p>\n

Shifting from a \u201cperformance perspective\u201d to a \u201chealth and longevity perspective\u201d can help motivate you to make changes, Brooks says. For example, knowing the value of strength training, you might be more willing to head to the gym instead of going on a run.<\/p>\n

As McGrattan reminds us, \u201cIt’s not primarily about how you look and feel now, it’s about your long-term health.\u201d <\/p>\n","protected":false},"excerpt":{"rendered":"In my early and mid-twenties, I jogged several times a week \u2014 though whenever asked about my exercise…\n","protected":false},"author":2,"featured_media":13267,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[62],"tags":[12923,337,97,682,1708,149,12922],"class_list":["post-13266","post","type-post","status-publish","format-standard","has-post-thumbnail","category-fitness","tag-adex-light-bid","tag-fitness","tag-health","tag-health-wellness","tag-homepage","tag-lifestyle","tag-your-life"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts\/13266","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/comments?post=13266"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts\/13266\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/media\/13267"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/media?parent=13266"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/categories?post=13266"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/tags?post=13266"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}