Short on Time? Try This 7-Minute Strength Training to Navigate Perimenopause Like a Pro!

Written and edited by Sarah Bonza MD, MPH, FAAFP, DipABLM, NBC-HWC

7 minute Strength training at home in perimenopause

Perimenopause can be a turbulent phase in a woman’s life, marked by hormonal fluctuations that bring about a range of physical and emotional changes. As a physician and founder of Bonza Health, I understand firsthand the importance of maintaining healthy habits and incorporating strength training into our routines during this period. Juggling family, work, and marriage leaves little time for lengthy gym sessions, so finding sustainable, efficient ways to stay fit is crucial.

The Importance of Healthy Habits in Perimenopause

Perimenopause is the transitional phase before menopause, typically starting in a woman’s 40s. This period is characterized by irregular menstrual cycles and symptoms such as hot flashes, mood swings, and sleep disturbances. Adopting healthy habits during perimenopause is vital to manage these symptoms and maintain overall well-being.

Key Healthy Habits:

Plant-based whole food diet in perimenopause

1. Balanced Diet: Emphasize a plant-based whole food diet, rich in fruits, vegetables, whole grains, and lean proteins. This helps in managing weight, boosting energy levels, and supporting hormonal balance.
2. Regular Exercise: Incorporate both aerobic exercises and strength training to maintain cardiovascular health, build muscle mass, and enhance mood.
3. Adequate Sleep: Aim for 7–9 hours of quality sleep each night to support hormone regulation and overall health.
4. Stress Management: Practice mindfulness, meditation, or yoga to manage stress and improve mental health.
5. Hydration: Drink plenty of water to stay hydrated and support metabolic processes.

Strength Training: A Key to Weight Loss and Metabolism Maintenance

Strength training is particularly important during perimenopause for several reasons:

Weight Loss and Metabolism

• Increases Muscle Mass: Muscle tissue burns more calories at rest compared to fat tissue, helping to boost metabolism.
• Enhances Fat Loss: Strength training can help reduce body fat, which tends to accumulate around the abdomen during perimenopause.

Prevention of Sarcopenia and Fragility

• Builds Strong Bones: Weight-bearing exercises increase bone density, reducing the risk of osteoporosis and fractures.
• Improves Muscle Strength: Prevents sarcopenia, the age-related loss of muscle mass and strength, which is crucial for maintaining independence and mobility.

Habit Stacking: A Strategy for Busy Women

As a busy professional and mother, finding time for new healthy habits can be challenging. This is where S.J. Scott’s theory of habit stacking becomes invaluable. Habit stacking involves linking new habits to existing ones, creating a routine that is easier to maintain.

Perimenopause healthy habits

How Habit Stacking Works:

1. Identify an Existing Routine: Look for daily activities that are already part of your routine.
2. Choose a New Habit: Select a new healthy habit you want to incorporate.
3. Stack the Habit: Attach the new habit to the existing routine, making it more likely to stick.

For example, if you have a morning coffee routine, you can stack a 5-minute meditation session right after brewing your coffee. Over time, this new habit becomes a seamless part of your day.

Efficient Strength Training: The 7-Minute Workout

With limited time, traditional gym workouts may not always be feasible. One of my favorite solutions is the 7-minute Johnson and Johnson full-body strengthening workout. Despite the deactivation of their app, I recorded this valuable workout and made it available on YouTube for my followers.

Why the 7-Minute Workout Works:

• Time-Efficient: It fits into a busy schedule, making it easier to stay consistent.
• Full-Body Engagement: It targets all major muscle groups, ensuring a comprehensive workout.
• Adaptable: Can be performed at home, requiring minimal equipment.

Perimenopause 7 minute workout at home

The 7-minute workout consists of exercises such as jumping jacks, wall sits, push-ups, abdominal crunches, step-ups, squats, triceps dips, plank, high knees, lunges, push-ups with rotation, and side planks. Each exercise lasts for 30 seconds, with 10 seconds of rest in between, making it a quick yet effective routine.

Conclusion

Perimenopause is a significant phase in a woman’s life, bringing challenges that can be managed with the right approach. By adopting healthy habits, incorporating strength training, and utilizing strategies like habit stacking, you can maintain your well-being and prevent long-term issues such as sarcopenia and fractures. As a busy professional and mother, the 7-minute Johnson and Johnson workout is a practical solution to stay fit and healthy. Remember, even small, consistent efforts can make a significant difference in your health and quality of life.