--- title: 'Moving Your Body in Perimenopause When Energy Is Low' slug: gentle-movement-perimenopause-low-energy lifeStage: perimenopause category: Movement medicalReviewer: reviewerId: 'https://blog.bloume.com/perimenopause/medical-board.md#' lastUpdated: '2026-07-20' primarySource: 'Recommendations | Menopause: diagnosis and management' --- # Moving Your Body in Perimenopause When Energy Is Low During perimenopause, stiff joints, fatigue, and low motivation can make movement feel like a big ask. This article covers why low-activity stretches are common in perimenopause, which kinds of movement stay within reach whatever your energy, and how to ease back in without pressure. Walking, yoga, and somatic movement each give you a different way in, depending on what your body needs on any given day. **Q: Is it normal to feel too tired to exercise during perimenopause?** A: 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. 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. 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. 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. ## 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. ### 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 help ### 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. ## 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. 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. ## 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. 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. 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. > **INFO**: If symptoms like fatigue, joint pain, or low mood are getting in the way of your quality of life, speak to your GP. Movement can support how you feel, though it does not replace medical care. --- **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. ### Clinical Sources - [Recommendations | Menopause: diagnosis and management](https://www.nice.org.uk/guidance/ng23/chapter/recommendations) - [Ways To Lower Menopause Inflammation Without HRT](https://www.myalloy.com/blog/ways-to-lower-menopause-inflammation-without-hrt) - [Menopause Fatigue](https://www.menopausecare.co.uk/blog/menopause-fatigue) - [Exercise and the menopause](https://www.womens-health-concern.org/wp-content/uploads/2023/06/29-WHC-FACTSHEET-Exercise-in-menopause-JUNE2023-A.pdf) - [Things you can do to help menopause and perimenopause symptoms](https://www.nhs.uk/conditions/menopause-and-perimenopause/things-you-can-do/) - [What is a somatic workout, and how can it benefit you?](https://www.womenshealthmag.com/uk/fitness/a61945692/somatic-workout/) - [Exercise and the menopause](https://www.womens-health-concern.org/wp-content/uploads/2023/06/29-WHC-FACTSHEET-Exercise-in-menopause-JUNE2023-A.pdf) - [What is Joyful Movement and why is it important in Menopause?](https://healthybalancenutrition.com.au/joyful-movement/what-is-joyful-movement-and-why-is-it-important-in-menopause/) - [Exercise and the menopause](https://www.womens-health-concern.org/wp-content/uploads/2023/06/29-WHC-FACTSHEET-Exercise-in-menopause-JUNE2023-A.pdf) - [Exercise and the menopause](https://www.womens-health-concern.org/wp-content/uploads/2023/06/29-WHC-FACTSHEET-Exercise-in-menopause-JUNE2023-A.pdf) - [Menopause and exercise: what you need to know](https://www.bupa.co.uk/newsroom/ourviews/menopause-exercise)