Too Tired to Work Out? How Family Walks Can Support You in Perimenopause

Lifestyle |
5 min read

Published

June 05, 2026

Medically reviewed by

Alyssa Dweck MS, MD, FACOG, MSCP, Chief Medical Officer

Does the idea of exercising during perimenopause feel more like you’re signing up to scale Mount Everest?

It’s not just you. According to self-reported data, fatigue sidelines more than 80% of women in perimenopause.¹ Fortunately, if you want to stay active, you don’t have to commit to an intense exercise routine to maintain a healthy mind and body in midlife.

Starting small, with something as simple as family walks can help women remain mobile, feel supported, and maintain a sense of control during the unpredictable hormonal shifts of the menopause transition.

Let’s explore how.

Causes of Low Energy in Perimenopause

There’s tired—and then there’s “menopause tired.”

The kind of fatigue that hits during the menopause transition is hard to describe, but there are a few understood common causes that contribute to low energy in perimenopause.

Fluctuating Hormones

Declining levels of estrogen, a hormone that promotes energy and alertness, can often contribute to feelings of tiredness in perimenopause.² Additionally, falling progesterone— which is known to be a “calming” hormone—may make it more difficult to fall asleep, further exacerbating sleep difficulties and fatigue in perimenopause.³

Heavy Bleeding

When it comes to common menopause symptoms, heavy bleeding occurs nearly as often as hot flashes: studies show heavy menstrual bleeding during the menopause transition can increase a woman's chances for anemia and fatigue.⁴

Menorrhagia is the medical term for heavy or prolonged menstrual bleeding, often characterized by menstrual periods lasting longer than seven days or a flow that requires changing sanitary products every 1–2 hours. Menorrhagia experienced during perimenopause may be a result of hormonal imbalances, uterine fibroids, polyps, or bleeding disorders – its onset can be influenced from anything to hormone-related issues to medical conditions or medications, and it can contribute to the fatigue experienced during perimenopause.⁵

New research is uncovering how heavy menstrual bleeding may contribute to fatigue in perimenopause. In one recent study, women with frequent heavy menstrual bleeding were 60% more likely to report feeling tired over a six-month timespan.⁶ Experts believe one reason could be that heavy bleeding may increase a woman’s risk for anemia—low iron levels associated with tiredness, cramping, dizziness, and irregular heartbeat and shortness of breath or labored breathing.⁷

Insomnia

Perimenopause insomnia occurs in-part, to declining estrogen which can frequently wake women up due to night sweats, in addition to declining progesterone, which can interfere with sleep and impact mood changes.⁸ Half of women in perimenopause report sleep disturbances, which may contribute to higher levels of fatigue.⁹

How Walking May Help When You’re Too Tired to Work Out

Research shows that exercise can be one of the more effective ways to manage perimenopause symptoms and improve quality of life.¹⁰ Plus, staying active as you age is often associated with a lower risk for chronic disease and improved health markers.¹¹

But if you’re having trouble finding motivation, you may be asking yourself “how do you cut through the fog of perimenopause to prioritize movement?” One key is starting small—and walking is a way to do just that.

Walking, especially with others, can support you through perimenopause for several reasons.

Improved Mental Health

For women struggling with poor mental health in perimenopause, walking may offer opportunities to be present and calm.¹² The positive effect of exercise is so well documented, that the Centers for Disease Control and Prevention suggests it may even help to reduce anxiety or depression.^13,14 These benefits may be even greater when walking outdoors, as increasing evidence shows that nature-based interventions may improve both physical and mental health.¹⁵

Reduced Joint Pain

Fluctuating hormones have been shown to cause issues with joints in perimenopause.¹⁶ Low-impact exercise, like walking, may help reduce stiffness, lessen joint pain, and assist in managing weight during the menopause transition. Recent research even suggests that daily walking may help women lower their risk for osteoporosis, a condition where bones to become brittle and weak with age.^17,18

Improved Sleep Quality

It’s been found that more than half of all women struggle with falling and/or staying asleep in perimenopause.¹⁹ New evidence points to walking as a potential solution, though, with experts believing it may lead to more restorative sleep, more research, however is needed.^20.

Social Benefits and Family Support

Studies show the benefits of walking may be even greater when done with others.²¹ While menopause may feel like an isolating experience, walking with family members or friends may offer a sense of connection and social camaraderie.²²

3 Ways to Start Walking in Perimenopause

Hoping to prioritize daily walks during perimenopause? Here are three simple ways you can explore to get started:^{23,24,25,26,27,28,29}

Warm up and stretch. Allow yourself at least 10 minutes of warming up before starting a brisk walk. Warmups could consist of gentle, repetitive leg movements that take muscles through a full range of motion followed by stretching of major muscle groups.
Start small. Many experts recommend a minimum of 30 minutes of moderate-intensity exercise, five days per week. However, starting small may help your body adjust and increase your chances of sticking with it. Aim for 10 to 15 minutes to start, gradually working your way up. Use a walking partner or group to motivate you to keep increasing how long you walk.
Talk with your healthcare provider. It’s a great idea to mention any new exercise regimen with a trusted healthcare provider, who can offer guidance on recommended intensity and suggest modifications in the case of any prior health issues. It’s also recommended to mention any new pain you experience with exercise.

TITLE TAG: Perimenopause Fatigue: Easy Ways to Stay Active in Midlife | Bonafide

Resources