Get Moving for Perimenopause: How Low-Intensity Exercise Could Ease Your Symptoms

Dr. K Derezil MD
Mar 12, 2024
4 min read

If you’re approaching or going through menopause (or as I affectionately call it: “The Change”), you’re likely no stranger to unwelcome new companions like hot flashes, weight gain, low energy, and gasp brain fog. And while hormone therapy works wonders for some, not all women can or want to go the medical route.

So what’s an active midlife woman to do when shifting hormones throw your body for a loop? I’m thrilled to share emerging research suggesting that low-intensity sustained state (LISS) workouts could help counteract multiple perimenopause and menopause symptoms - naturally!

What is LISS?

LISS stands for low-intensity sustained state cardio. As the name implies, we’re talking about low-impact aerobic exercise performed continuously for an extended duration anywhere from 30 to 60+ minutes. Activities like walking, swimming, cycling, rowing, or jogging/running at 60-75% of your maximum heart rate all count as LISS workouts.

The key is keeping your perceived exertion easy enough to carry on a conversation the entire time. So longer, slower and gentler is the name of the LISS game!

Now let’s unpack why this type of workout could be a game-changer for stubborn “Change” symptoms:

Boosts Estrogen & Testosterone

Emerging research reveals sustained moderate physical activity effectively elevates estrogen levels in pre- and perimenopausal women for up to 48 hours post-workout. Scientists suspect cyclic muscle contraction signals pituitary release of luteinizing hormone spurring leftover ovarian tissue to produce more estrogen. Who knew your workouts could actually stimulate hormone production?!

Intriguingly, a German study also found a significant testosterone (yes women produce it too!) lift in premenopausal women completing 90 minutes of low-impact cardio versus HIIT or weight training.[1] And since testosterone drives energy, motivation and sexual interest in women, improved levels could translate to feeling generally better all-around.

Douses Hot Flashes

If unrelenting hot flashes have you soaked and exasperated, consider this promising LISS health hack. Early studies report just 30-60 minutes of sustained elevated heart rate activity (like walking vigorously) triggers a dramatic drop in vasomotor symptoms for up to 8 hours post-exercise in symptomatic women.[2]

Researchers theorize temperature-regulating neurotransmitters and stress hormones altered during physical activity effectively override wonky thermostat signaling in the hypothalamus causing hot flashes. Who knew getting your sweat on could provide rapid-acting, drug-free daytime and nighttime relief? Sign me up!

Uplifts Mood & Mental Health

Have you noticed your outlook and mood tanking along with your estrogen levels? You’re not alone! Shifting reproductive hormones interact with neurotransmitters boosting mood, focus and emotional resilience — so perimenopausal hormone mayhem often triggers increased depression and anxiety.[3] Yay.

Here’s where endorphins released during moderate longer workouts offer measurable mental pick-me-ups! Multiple studies confirm women undergoing the menopausal transition report significant mood, energy and body image improvements with regular LISS exercise regimens.[4]

Research also demonstrates meaningful reductions in depressive symptoms for previously sedentary menopausal women starting LISS training.[5] So if you’re feeling blue or blah from hormone upheaval, lace up your walking shoes!

Fuels Weight Loss

Ugh...why oh why is it suddenly so hard to zip jeans comfortably or maintain healthy body composition? You can blame wildly fluctuating reproductive hormones again! Spiking and crashing estrogen coupled with progressive metabolic slowdown enhances insulin resistance and fuels fat storage during perimenopause. Fun times.

While strength training and HIIT benefit metabolic health immensely, LISS workouts show particular promise preventing midlife weight gain by:

Revving resting metabolism for up to 48 hours post-workout[6]
Lowering blood sugar spikes slowing fat storage over time
Burning 300-800+ extra calories per longer session

In fact, a year-long study had previously inactive women walk briskly or jog for 45-60 minutes 4 days a week. Participants not only saw marked improvements in heart health, but 90% maintained their weight without changing diet.[7] Sign me up!

Now Let’s Get Moving: Sample LISS Workouts

Convinced of the perimenopausal superpowers unlocked by low-to-moderate intensity cardio? I thought you might be! Here are my favorite go-to LISS workouts giving symptomatic relief across the board:

Walking: Whether outside or on the treadmill, walking remains the OG low-impact, sustainable workout accessible to all ages and fitness levels. Pick up the pace to brisk/power walking pushing your heart rate between 95-115 for 45-90 minutes. Throw in some hills or intervals too!
Swimming: There’s nothing like immerging your body in cool-to-warm water for a blissful sensory-rich workout lowering core temp for hot flash relief! Swim easy laps non-stop for 45-90 minutes keeping your heart rate elevated.
Cycling: Pop in your favorite playlist and hit the road or stationary bike sailing easy-to-moderate for up to 90 minutes of scenic sweat relief. Maintain 60-80+ RPMs keeping your level of effort comfortable enough to sing out loud!
Rowing: Talk about a turbo full-body burner! Row moderately hard yet sustainable for 30-90 minutes letting your legs and arms share the workload for max calorie burn.
Jogging: Get back into an old running routine by jogging at a conversational pace allowing you to go the distance from 3-10+ miles. Let intensity ebb and flow keeping your perceived effort easy-peasy.

Start Low, Go Slow & Stay Cool!

LISS workouts promise symptom relief with one catch: you’ve got to keep your body cool! I recommend wearing light moisture-wicking fabrics, staying hydrated and running sessions in temperature-controlled environments like the gym or by open windows in cool weather.

Safety first when you’re working out to balance wonky midlife hormones, my friends! Let intensity and duration build slowly without overdoing it initially. Trust me, even 30-45 minutes of elevated heart rate training makes a tangible difference initially. Then you can gradually increase duration and pace as fitness improves.

The Takeaway: LISS Your Way to Less “Change” Misery

As both hormone physician and ongoing menopause adventurer myself, I can’t wait to share more about how LISS workouts enhance hormonal balance and reduce the severity of multiple perimenopausal symptoms. Because why endure more misery than necessary during this transitional life stage?

Based on early but optimistic research, I believe low-intensity sustained state cardio offers us midlife sister's accessible activity-based hormone hacking in action! And since we all deal with “The Change” differently, keep trying modalities until you land what works for your unique situation.

I don’t know about you, but I’m off to walk, swim and row my way to fewer hot flashes, a sunnier outlook and skinny jeans that finally zip on the first try! Let me know how LISS training works for you. We’re all in this together. ;-)

Stay strong & sweaty,

Professor Peri

"I can be both gentle and effective."

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