Exercise isn't just a workout—it's a lifestyle that impacts every area of your life. From a stronger heart and more powerful muscles to more energy, better sleep, and a contented mind—movement is key. Combined with a smart diet and targeted supplements, you'll see how exercise can enrich your life.
Table of contents
Why sport is so important right now
Perimenopause brings with it hormonal changes that are noticeable both physically and mentally. But instead of letting these changes slow you down, you can actively address them with exercise! Exercise is one of the most effective ways to counteract challenges like weight gain, muscle loss, and the risk of cardiovascular disease. At the same time, exercise strengthens your mental health and increases overall satisfaction.
What happens to your body during perimenopause?
Weight gain: The falling estrogen levels slow your basal metabolic rate, which can lead to greater fat storage – especially in the abdomen.
Muscle loss: Without regular training, you lose 1–2% of your muscle mass annually. This muscle loss (sarcopenia) further reduces your energy expenditure.
Bone loss: Loss of bone density increases the risk of osteoporosis and fractures.
Increased cardiovascular risk: The decline in protective estrogen increases the risk of high blood pressure, heart attacks and other cardiovascular diseases.
How exercise transforms your body
Exercise is a true miracle cure for body and mind. Here are the most important benefits exercise can have for you:
1. Energy booster
Regular exercise boosts your metabolism. Muscles burn calories even at rest – the more muscle mass you build, the higher your basal metabolic rate becomes. This is also due to the so-called afterburn effect (EPOC: Excess Post-Exercise Oxygen Consumption), in which your body continues to burn energy hours after intense training sessions.
2. Weight control
Exercise helps reduce visceral fat, which often accumulates stubbornly around the stomach and is harmful to your health. At the same time, strength and endurance training support muscle building, which increases your basal metabolic rate in the long term and helps you lose or maintain your weight.
3. Protection against osteoporosis
Strength and endurance training not only strengthen your muscles, but also your bones. Weight-bearing exercises stimulate bone formation and reduce the risk of fractures.
4. Improved cardiovascular health
Exercise lowers blood pressure, improves your lipid profile, and promotes blood vessel elasticity. Endurance training and interval training, in particular, strengthen your heart and reduce the risk of cardiovascular disease.
5. Metabolic optimization
Exercise acts like a turbocharger for your metabolism. Regular exercise improves insulin sensitivity and helps your body utilize sugar more efficiently – protecting against insulin resistance and type 2 diabetes. Exercise also strengthens the mitochondria, the powerhouses of your cells, thus increasing your energy production.
6. Mental strength and well-being
Exercise releases endorphins that make you happier. It reduces stress and helps with sleep disorders. Studies show that physically active women suffer less from depression and feel mentally stronger.
Support – simple and effective
Our specially developed formula combines vitamins, minerals, adaptogens, bacterial cultures, and much more to support you in your daily life. Perfectly balanced for a straightforward daily routine – easy to take and versatile. This all-in-one solution helps you maintain your energy and provide sustainable support for your body, without any additional effort.
- 87 ingredients
- Produced in Germany
- Study-based effectiveness
- Especially for women over 40
Clear, honest, to the point – we deliver solutions instead of empty promises.
From strength training to yoga - the main thing is movement
Choosing the right sport depends on your goals and preferences. Try different sports at least 3-6 times and then incorporate them into your routine.
1. Strength training
Why? It's key to building muscle, strengthening bones, and keeping your metabolism active.
Recommendation: 2–3 times per week. There are many options, from bodyweight exercises to machine exercises.
2. Endurance training
Why? It improves heart health, increases endurance, and boosts fat burning.
Recommendation: 3 times a week for at least 30 minutes. Walking, jogging, swimming, or cycling are ideal.
3. Interval training (HIIT)
Why? Ideal for fat burning and metabolism, thanks to short, intense exercise phases.
Recommendation: 1–2 times per week. Example: 30 seconds of sprinting, 60 seconds of slow walking – 6–10 repetitions.
4. Yoga and Pilates
Why? They improve your flexibility and balance, and relax your body and mind. Perfect for reducing stress.
Recommendation: Daily or as needed.
5. Everyday life
Everyday life also offers many opportunities. Climbing stairs, running errands on foot or by bike, gardening, etc. – the main thing is that you stay active!
Dietary supplements for more strength and energy
Dietary supplements for more strength and energy
Exercise provides ideal support for your body when you also provide it with the right nutrients. These supplements are particularly valuable during menopause:
- Calcium and vitamin D : They are essential for strong bones and muscles. Vitamin D also improves calcium absorption.
- Protein: Supports muscle building, promotes recovery and keeps you full.
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Omega-3 fatty acids : Have anti-inflammatory effects, promote regeneration and support heart health.
- Magnesium : Reduces muscle cramps, promotes regeneration and helps with sleep quality.
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Coenzyme Q 10: It improves energy production in cells and protects your heart.
Tips for getting started and staying on the ball
Start small: Start with 15–20 minutes and increase.
Regularity: Schedule regular appointments to develop a routine.
Motivation from friends: Train together for more fun and consistency.
Variety: Try different activities to keep your motivation high.
Set realistic goals: Clear and achievable goals keep you on track.
Celebrate small successes: every step forward counts, be proud of yourself!
Your base. Daily. Simple.
Our routine is made for you – uncomplicated, quick to prepare, and perfectly integrated into your daily routine. It provides you with everything your body needs for
Power. Focus. Balance.
- No effort
- No complexity
Just you, your energy and the good feeling of taking care of yourself.
