When I was a bright blonde baby, I would pull myself up to stand while holding onto the bars of my playpen whenever music played on the radio—I wanted to dance. My love for expressing myself through dance started right there and then.
In my childhood years, I danced, learned to cycle, swim, roller skate, and ice skate. As a teenager, I expanded my movement skills with gymnastics and strength training. For 54 years, I have worked my body in every possible way with love and enthusiasm. I feel confident in saying that I am well connected to and have a great understanding of the workings of the mind and body.
For many years, I relied on a well-functioning body and maintained a daily routine of workouts or dance classes simply because moving brought me joy. This began to change when I was around 42. I noticed that a good night’s sleep was no longer enough to recover from my training. I frequently experienced muscle aches, fatigue, and weakness, which was frustrating—I couldn’t stick to my routine and had to adapt to my energy levels and change my approach to training.
I now understand that these changes were linked to hormonal shifts triggered by gut imbalances and, later in my 40s, perimenopause.
No Matter How You Feel, Physical Activity Makes a Difference
The lack of strength and energy was just one part of my peri-menopausal experience. Some days I felt absolutely terrible—headaches, nervousness, brain fog, nausea, and even flu-like symptoms. I didn’t feel like doing anything but lying on the couch, but that only made things worse. So, what could I do to improve my well-being?
Over the years, I became my own guinea pig. Later, in my fitness career, I worked with female clients navigating their hormonal cycles and different life stages. I had to modify exercises and workouts to suit their energy levels and physical capabilities. No matter their starting point, they always felt happier and more motivated after exercising or engaging in gentle movement.
The following suggestions have worked well for my clients and myself:
Very Low to Nearly No Energy Level
You feel drained, your limbs are heavy, your muscles ache—it’s that “run over by a truck” kind of feeling. Even after a long night’s sleep (or maybe you didn’t sleep well at all), you feel low, anxious, or foggy-headed. In short: you feel shit and just want to hide under the covers.
Here’s what you can do to improve your well-being and give yourself a boost without exhausting yourself further:
- Go for a gentle stroll, preferably in nature—a park or any peaceful place if you’re a city girl. Inhale the fresh air, imagine it lifting your spirit, and feel it boosting your energy. Be mindful, take it slow, and enjoy your surroundings. Sit on a bench if you need to, and perhaps do some gentle shoulder or head rolls, or breathing exercises.
- If going out isn’t an option, do some light stretching or gentle mobilizing exercises like Pilates or yoga. Focus on your breathing and move slowly. The goal isn’t to exercise rigorously but to increase blood flow, and improve your mental and physical well-being.
In my experience, fresh air and daylight work wonders—so if you can, step outside.
Low Energy Level
You’re tired, your body might ache a bit, and your brain isn’t fully switched on, but you can still get through the day.
- Plan for a 20-minute activity, such as a brisk walk (not just a stroll). If you’re a gym bunny, hop on the treadmill for a slow-paced walk or go for a swim. The key is to move without exhausting yourself.
- Consider Pilates, Tai Chi, or beginner-friendly yoga—low-intensity movements that help improve circulation and flexibility without overtaxing your energy.
Moderate Energy Level
You’re not feeling 100%, and you might still be dealing with hormonal ups and downs, but you have enough energy to do more.
- If you love the gym, opt for light strength training (around 30 minutes). Stick to moderate weights—don’t push yourself too hard, or you’ll drain your energy.
- Take your walk up a notch by adding a few lunges, squats, or other bodyweight exercises. If you have hills nearby and feel up for it, challenge yourself with a climb.
- If endurance training is your thing, try interval workouts—like swimming, cycling, or jogging. For example, jog for 5-10 minutes, increase your pace for 1 minute, then return to a slower jog or walk for 2 minutes. Repeat this cycle. If jogging feels like too much, stick to fast walking. Start with two cycles and add more if you feel good.
The key is to listen to your body. Work with what you’ve got and stop when your body tells you to. Don’t get frustrated about routines that no longer serve you—this is a phase, and it will pass. Be kind to yourself.
Important Note:
If you experience sudden severe headaches, confusion, dizziness, loss of balance, difficulty speaking, unexplained pain in the shoulders, arms, back, neck, or jaw, chest discomfort, nausea, shortness of breath, or any unusual symptoms, call emergency services immediately. Don’t assume it’s just your hormones—always check with a doctor!
Nice to Know:
Hormonal Shifts & Their Impact on Muscles, Joints, and Energy
Estrogen influences many functions and tissues, including the skin, hair, heart, and blood vessels. While testosterone plays a role in muscle mass and libido in both men and women, estrogen also affects muscle health and energy levels.
Estrogen deficiency is linked to reduced skeletal muscle mass and strength. As estrogen declines during menopause, you might experience muscle and joint aches, loss of muscle mass, decreased bone density, and slower recovery from muscle tears. A drop in estrogen can also lead to lower energy levels and increased fatigue.
The good news? Energy levels can restore post-menopause! By exercising, eating a healthy diet, improving sleep hygiene, and managing stress, you can boost your energy, build muscle, improve bone density, and maintain cardiovascular health. Some women may benefit from supplements to support their muscles and bones, while others may need HRT alongside a healthy lifestyle. If you feel you need additional support, speak with your doctor to explore your options.
No matter what, keep moving—even if it’s just a little. Your body will thank you for it!
Sources:
https://www.sciencedirect.com/science/article/abs/pii/S8756328219301206