Perimenopause is a challenging time for many women, marked by hormonal shifts and uncomfortable symptoms like hot flashes, insomnia, mood swings, and muscle loss. While these changes may feel overwhelming, one of the most effective tools to manage them is exercise. FIT4MOM’s Body Ignite, a strength training class designed for women at all stages of motherhood, and Body Boost, a HIIT and Strength workout designed for postnatal women, offers the perfect opportunity for women in perimenopause to improve their health and well-being. Here’s why:
1. Reduces Hot Flashes
Hot flashes are one of the most common symptoms of perimenopause. Fortunately, regular exercise can significantly reduce their frequency. According to a study published in Menopause, women who engaged in cardiovascular exercise like jogging or cycling four to five times a week experienced a 60% reduction in hot flashes. Exercise helps improve thermoregulation, reducing core body temperature and enhancing your body’s ability to dissipate heat . A well-rounded program like Body Boost combines cardio bursts with strength training to help keep those hot flashes at bay.
2. Improves Sleep Quality
Insomnia and disrupted sleep are frequent complaints during perimenopause. Exercise has been shown to improve sleep quality, making it easier to fall asleep and stay asleep. Body Boost’s blend of strength training and movement promotes relaxation and reduces stress, creating better conditions for restful sleep.
3. Boosts Mood and Self-Worth
Perimenopause can bring on mood swings and feelings of low self-esteem. The endorphin boost from regular exercise can help combat these emotional fluctuations. Strength training, in particular, has been linked to improvements in mood and self-worth by promoting a sense of accomplishment and resilience. Attending a Body Ignite class gives you the opportunity to connect with other women, fostering a supportive environment that reinforces positive mental health.
4. Preserves Muscle Mass and Strength
Muscle mass naturally declines with age, particularly during perimenopause when hormonal changes accelerate the process. Strength training is essential to offset this muscle loss. Body Ignite focuses on building lean muscle through resistance exercises, helping you maintain your strength, stay toned, and feel empowered as your body changes. Keeping muscle mass intact not only enhances appearance but also supports metabolic health and reduces the risk of injury.
5. Improves Balance and Reduces Risk of Falls
As we age, balance tends to deteriorate, increasing the risk of falls and injury. Body Ignite and Body Boost incorporates exercises that improve balance, coordination, and flexibility, allowing you to stay steady and confident in your movements. This is crucial for maintaining independence and preventing injuries as you age.
6. Enhances Insulin Sensitivity
With the decline of estrogen during perimenopause, women are at a greater risk for insulin resistance and metabolic issues. Strength training can significantly improve insulin sensitivity, helping regulate blood sugar levels and reduce the risk of type 2 diabetes. Incorporating Body Ignite into your routine will help you take control of your health and maintain metabolic stability.
7. Supports Bone Health
Women in perimenopause are at an increased risk of osteoporosis due to decreasing estrogen levels. Strength training has been shown to improve bone mineral density, which is vital for preventing fractures and maintaining overall bone health. By regularly attending Body Ignite classes, you’ll help keep your bones strong and reduce your risk of osteoporosis.
8. Lowers the Risk of Cardiovascular Disease and Hypertension
Cardiovascular disease risk increases after menopause due to changes in blood pressure, cholesterol, and body composition. Strength training, as incorporated in Body Ignite, can help lower the risk of heart disease by improving heart function, reducing blood pressure, and improving cholesterol levels.
9. Reduces Anxiety and Depression
Mental health can take a hit during perimenopause, with anxiety and depression being common issues. Exercise is a powerful tool for managing mental health, and strength training specifically has been found to reduce anxiety and symptoms of depression. Joining Body Ignite provides both physical and emotional benefits, offering a positive outlet for managing stress and improving mental well-being.
10. Reduces Cancer and All-Cause Mortality
Research has shown that regular strength training reduces the risk of cancer mortality and lowers all-cause mortality. By strengthening your body through exercises like those in Body Ignite, you’re not only improving your day-to-day health but also setting the foundation for a longer, healthier life.
Conclusion
Perimenopause doesn’t have to be a time of discomfort and frustration. FIT4MOM’s Body Ignite and Body Boost class provides a fun, supportive environment where you can build strength, improve your health, and feel your best. With benefits ranging from reduced hot flashes to improved mood, sleep, and longevity, Body Ignite and Body Boost are the perfect strength training classes to empower you through perimenopause. So, lace up your sneakers and join the community of women working toward their healthiest selves. Your body will thank you!
xoxo,
Jillian Young, NASM CPT, FIT4MOM Prenatal and Postnatal Certified, NASM Certified Stretch Coach
About the author:
I am a certified personal trainer through NASM, with additional certifications in prenatal and postnatal fitness through FIT4MOM and as a stretch coach through NASM. As a mom of two boys, staying physically and mentally healthy is a top priority, allowing me to better care for my family. I’m passionate about supporting other moms in my community and enjoy collaborating with small business owners. My FIT4MOM journey began in October 2018 as a client, where I quickly fell in love with both the community and the workouts. I transitioned into an instructor role in 2019. On December 21, 2022, I took the exciting step of purchasing the FIT4MOM Phoenix Scottsdale franchise. I love the flexibility and fulfillment that come with being a business owner while raising my two young children.