Morning vs. evening exercise for perimenopausal women: Which is more beneficial?

But, is there a right time to exercise for perimenopausal women?

According to nutritionist Rashi Chowdhary, perimenopausal women should opt for morning workouts instead of the evening. “A lot of things affect your hormones during this time and one of them is the time you exercise and I know not many talk about it but here’s what I want you to know,” she wrote.

Below are some reasons why morning workout may be better than evening, according to Chowdhary. She however cautions that there isn’t conclusive evidence yet that specifically supports this claim.

 

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Check out her reasons:

1. Hormonal fluctuations: Perimenopause is when your hormone levels start to fluctuate, including estrogen and progesterone. When you work out in the evenings your cortisol will go up because that’s the natural mechanism. And cortisol is made from progesterone which is why progesterone goes further down because it’s getting used up and this can cause you to get your period often. That’s also the reason why doctors recommend progesterone pills for irregular periods because as soon as you stop you get your period.

Even symptoms like hot flashes, mood swings, and fatigue during this time are very common and no one will escape this. For some people exercising in the evening could worsen these symptoms, that’s why daytime workouts are more suitable.

2. Sleep disruption: Intense exercise close to bedtime may increase alertness due to release of cortisol and make it difficult for some to fall asleep because melatonin doesn’t get enough time to release in your system. Melatonin is what helps you sleep.

You probably already have a messed up sleep schedule because of hormonal changes and this will only worsen it. So, if evening workouts interfere with your sleep quality or duration, I would recommend you schedule your workouts earlier in the day.

“Again it might be different for you so if you’re doing okay working out in the evening and it’s not aggravating your symptoms then do what feels right for your body,” concluded Chowdhary.

Advanced fitness trainer Utsav Agarwal, shared that exercise, regardless of the time, should be an important part of perimenopausal women too. While they can choose a timing that personally works for them, regular workout comes with numerous health benefits.

Agarwal shared them as:

1. Cardiovascular exercise: Engaging in aerobic activities like brisk walking, running, cycling, swimming, or dancing can help maintain heart health, manage weight, and improve mood. It is recommended to aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise each week.

2. Strength training: Incorporating strength training exercises, such as weightlifting or bodyweight exercises, can help preserve muscle mass, promote bone health, and maintain metabolic function. Include strength training exercises at least two days a week, targeting major muscle groups.

Incorporating strength training exercises, such as weightlifting or bodyweight exercises, can help preserve muscle mass, promote bone health, and maintain metabolic function. (Pic source: Freepik)

3. Flexibility and balance: Activities like yoga, Pilates, or stretching can enhance flexibility and balance, which may help reduce the risk of falls and injuries. Including stretching exercises or activities that improve balance can be beneficial.

4. Listen to your body: Pay attention to how your body responds to exercise. If you experience joint pain or discomfort, modify your activities or choose low-impact exercises. If you have any specific health concerns or medical conditions, it is advisable to consult with your healthcare provider before starting or modifying an exercise program.

5. Stay hydrated and wear appropriate clothing: Drink plenty of water before, during, and after exercise to stay hydrated. Wear comfortable, breathable clothing and choose appropriate footwear to ensure comfort and minimise the risk of injury.

“Apart from exercise, it is essential to adopt a healthy lifestyle during perimenopause. This includes maintaining a balanced diet rich in nutrients, managing stress levels, getting enough sleep, and seeking support from friends, family, or healthcare professionals to navigate the physical and emotional changes that may occur,” he concluded.

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