Gentle movement in perimenopause when energy is low

Q: Is it normal to feel too tired to exercise during perimenopause?

Yes. Tiredness is one of the most common symptoms of perimenopause, and it ties back to hormonal shifts that can disrupt your sleep and drain your energy. When you feel too low on motivation to move, that usually reflects those changes. If the tiredness is persistent or severe, it is worth talking to your GP to rule out other causes.

Q: Which forms of movement are suitable when joint pain makes exercise uncomfortable?

Walking, yoga, and somatic movement are all low-impact and easy to adapt to how you feel. Walking helps ease stiff joints and can stay short on harder days. Yoga, especially restorative styles, builds flexibility without needing strength or fitness first. Somatic movement, a wellness approach using slow, deliberate movements, can also help when your body feels reactive or tense. If joint pain is significant, speak to your GP before you start or change your activity level.

Q: How should you start moving again after a period of low activity in perimenopause?

Starting with something manageable and building gradually tends to work better than setting big targets from the off. A short walk of around fifteen minutes is a reasonable place to begin. Everyday activities like gardening or cycling count as movement too. Finding a reason that means something to you, whether that is energy, sleep, or stress relief, can help you keep the habit going.

Q: Does movement help with perimenopause symptoms?

Regular movement can help with menopause symptoms. Walking can support your bone health, mood, and sleep. Yoga and tai chi can help with symptoms too. Movement is supportive and works alongside medical care, though it does not treat or cure perimenopause. If your symptoms are having a significant impact, talk them through with your GP.

The information in this article is for general informational purposes only and does not substitute for professional medical or dietary advice, particularly during pregnancy. If you are outside the UK, please consult your local doctor, midwife, or healthcare provider for guidance that reflects your country's recommendations.

When energy is low and your body feels heavy or stiff, the usual advice to simply exercise more can feel completely disconnected from where you actually are. The physical barriers are real. Gentle movement is worth taking seriously as an approach precisely because it starts from where you are, not where you think you should be.

Why low activity periods are common in perimenopause

Aching joints and sore muscles are something many people notice during perimenopause. As hormone levels shift, moving can start to feel uncomfortable in ways it did not before, which can make the idea of exercise feel discouraging rather than appealing.¹

f your joints feel more reactive than they used to, you are not imagining it. The link between hormone changes and joint sensitivity is still being researched, but it may help explain why movement feels different during this stage.²

The tiredness can be just as hard to deal with. When sleep is disrupted and mood is low, energy often follows. If fatigue or joint pain is getting in the way of your daily life, it is worth raising with your GP.³

Movement that works even on low days

Some kinds of movement stay within reach even when your energy and comfort are low. Three in particular work across a wide range of days and however you feel.

Walking

Walking is one of the simplest ways to support your health through perimenopause and menopause. Research suggests walking can support overall bone strength, weight, and heart health, and even a brisk ten-minute walk can lift your mood and energy. You do not need a long route. Starting with a short walk and building from there works well.⁴

Running athlete listening to headphones.

Yoga and restorative practice

Yoga and tai chi are among the gentler options to explore. Yoga adapts to whatever energy you have, and you do not need to be flexible to start. Restorative styles in particular let your body move gently while you build range of motion and release tension. You do not need to hold any pose well for it to help⁵

Somatic movement

Somatic movement is a wellness approach rather than a clinically tested method. It focuses on how your body feels from the inside, instead of technique or performance. Using slow, deliberate movements, the aim is to release physical tension and bring your attention to what is happening in your body. Some find it builds a sense of ease and safety when movement feels uncomfortable or anxious-making. It does not appear in clinical guidance, but it may give you a starting point when more structured exercise feels like too much.⁶

Redefining what counts as movement

Movement does not have to mean a structured workout. Dancing, swimming, cycling, gardening, or carrying the shopping all count as movement that does you good. Shifting how you think about it, away from formal sessions and towards anything that gets your body working, can make it easier to keep going, especially on lower-energy days.⁷

There is a related idea sometimes called joyful movement. It moves the focus away from things like calories burned and towards how moving actually feels, whether it brings you calm or energy, or you simply enjoy it. This is not a clinical framework, but as a mindset it can help you build a steadier relationship with movement over time.⁸

Getting going again when it feels hard

If you have had a stretch of low activity and the thought of moving again feels daunting, starting small works well. Begin with something manageable, like a fifteen-minute walk, then build up the time or intensity slowly. That keeps it from feeling overwhelming and makes it more likely you will keep at it. Building up gently tends to work better than aiming straight for a target that feels like hard work.⁹

It can also help to tie movement to a reason that means something to you. Whether you are after more energy, better sleep, looking after your long-term health, or simply some stress relief, having a clear sense of why makes it easier to keep going over time.¹⁰

Low motivation in perimenopause is often a knock-on effect of fatigue and other symptoms. Treating rest as a real part of this stage, rather than something to push through at any cost, is part of looking after yourself well. Small steps count too. A short walk on a hard day is worth noticing.¹¹

Frequently Asked Questions

Is it normal to feel too tired to exercise during perimenopause?

Which forms of movement are suitable when joint pain makes exercise uncomfortable?

How should you start moving again after a period of low activity in perimenopause?

Does movement help with perimenopause symptoms?

Sources

[1] Recommendations | Menopause: diagnosis and management

Musculoskeletal symptoms including joint and muscle pain are formally recognised in clinical guideline NG23 as a key feature of this life stage.
[2] Ways To Lower Menopause Inflammation Without HRT

Some experts suggest that declining oestrogen may also be linked to increased low-grade inflammation, given that oestrogen has properties that can help modulate the body's inflammatory processes.
[3] Menopause Fatigue

Fatigue is a common and disruptive symptom. Hormonal shifts during perimenopause can affect sleep quality and mood, and that knock-on effect on energy levels is a direct consequence of what is happening physiologically.
[4] Exercise and the menopause

Walking is recommended by the NHS as a straightforward way to support health during perimenopause and menopause. It can help with bone strength, weight management, and heart health, and even a brisk ten-minute walk can have a positive effect on mood and energy.
[5] Things you can do to help menopause and perimenopause symptoms

The NHS specifically includes yoga and tai chi among the relaxing activities that can help manage menopause symptoms.
[6] What is a somatic workout, and how can it benefit you?

Somatic movement is a wellness approach that focuses on the body's internal experience rather than external technique, using slow, deliberate movements to release physical tension and regulate the nervous system.
[7] Exercise and the menopause

Activities such as dancing, swimming, cycling, gardening, or carrying shopping all count as beneficial physical activity.
[8] What is Joyful Movement and why is it important in Menopause?

The concept of joyful movement encourages shifting focus away from external measures such as calories burned and towards the internal experience of moving.
[9] Exercise and the menopause

Beginning with something manageable such as a fifteen-minute walk and gradually increasing duration or intensity reduces the risk of overwhelm. Health experts suggest building up slowly rather than aiming immediately for a target that feels effortful.
[10] Exercise and the menopause

Finding a reason to move that feels personally meaningful, whether that is energy, better sleep, managing long-term health, or stress relief, can help sustain the habit over time.
[11] Menopause and exercise: what you need to know

Low motivation during perimenopause is frequently a downstream effect of fatigue and other symptoms. Acknowledging rest as a legitimate part of this period and celebrating small steps is consistent with looking after yourself well.