How to Support Your Body During Perimenopause
Introduction
Perimenopause is a time of change, but it is also an opportunity to invest in your long-term health.
While hormonal changes are a normal part of life, there are many lifestyle factors that can help support your muscles, bones, joints and overall wellbeing during this stage.
The importance of movement during perimenopause
One of the most powerful things you can do for your body is maintain regular movement.
Exercise helps support:
muscle strength
bone health
joint function
confidence with movement
long-term physical independence
Your body remains adaptable throughout life — it responds to the demands placed on it.
Why strength training matters
Strength training becomes increasingly important as we age.
Building and maintaining muscle can help support your ability to perform everyday activities, stay strong and maintain physical capacity.
The goal is not to avoid challenging your body, but to provide the right amount of challenge so it can continue to adapt.
Supporting your body beyond exercise
Movement is one part of the picture.
Other factors that support your health during perimenopause include:
eating a balanced, nutrient-rich diet
prioritising adequate protein intake
supporting quality sleep
managing stress
maintaining healthy lifestyle habits
Small, consistent changes often have the greatest impact.
The key takeaway
Perimenopause does not mean your body is becoming weaker or less capable.
With the right support, your body can continue to adapt, strengthen and thrive through this stage of life.
References
Kruse M, et al. The effects of menopause transition on musculoskeletal health and physical function: a systematic review. (2026).
World Health Organization. WHO guidelines on physical activity and sedentary behaviour. 2020.
American College of Sports Medicine. Exercise and Physical Activity for Older Adults.