Black Women, Exercise, and Perimenopause: Breaking the Silence (With a Little Humor to Keep Us Sane)
By: Kalinda Kelley
Last week, someone asked me what I know about Black women working out during perimenopause. My answer? Absolutely nothing. Zip. Nada. I haven’t reached that stage yet (thankfully?), and I’m still over here figuring out my life and my body in the gym. So, I was stumped.
But because I love a good research project, and because I believe in learning before life smacks me upside the head, I decided to do some research. I figured it wouldn’t hurt to learn a little early. And, wow, what I found out was equal parts shocking and infuriating.
Step One: Phone a Mom
Naturally, I went straight to my mom. And let me tell you, what I learned from her and other Black women in my life was eye-opening. The biggest issue wasn’t just the body changes (though there were plenty and, trust me, they had A LOT to say about that). It was the lack of information, misinformation, and generations of silence surrounding women’s health particularly in the Black community.
The most common responses I heard was:
‘No one spoke to me about this, but it would have been nice if someone had.’
‘When I asked, I wasn’t given much information.’
‘I thought I was losing my mind, but apparently, it was just my hormones.’
‘I just thought my body was malfunctioning.’
So, let me get this straight; hot flashes, mood swings, joint pain, weight changes, and confusion? It’s like the worst surprise party ever. Basically, perimenopause feels like being trapped in an escape room where no one explains the rules, and all the clues are written in invisible ink.
But here’s the thing: this isn’t just a Black women’s issue. Women across racial and ethnic backgrounds are out here, confused, sweating through their shirts, and Googling ‘why am I mad for no reason?’ at 3 a.m like a chihuahua on espresso.
The Stats: Are We Really Out Here Working Out?
According to a study published by PMC, more women of color especially Black women are prioritizing their health by hitting the gym, going for runs, and putting themselves first [1]. Love that for us. But despite this increase in physical activity, the resources and research available to guide women through perimenopause? Yeah, still disappointingly low.
The Study of Women’s Health Across the Nation (SWAN) also highlighted some major disparities. It turns out that education levels indirectly impact BMI, with African American women facing different challenges compared to white women [2]. So, not only do we have to deal with unpredictable hormones, but we also have to battle systemic inequalities while sweating out our edges? Fantastic.
Cultural Differences in Exercise and Aging: The Unspoken Struggle
Whether we like to admit it or not, cultural differences play a huge influence in how women approach fitness and aging. Black women, white women, Latina women, Asian women; we’ve all been shaped by different social norms, generational beliefs, and, let’s be honest, some questionable advice from aunties who mean well but think a trip around the mall is a workout.
For example, research from the American Journal of Clinical Nutrition shows that dietary patterns/ habits and metabolic health during menopause vary greatly across ethnic groups [3]. Add to that the fact that Black women are disproportionately affected by hypertension, obesity, and osteoporosis, we need targeted fitness strategies more then ever. Suddenly, that extra scoop of mac and cheese feels like a betrayal [4].
So, What Can We Do?
After going down a research rabbit hole (and resisting the urge to stress-eat fried chicken. Yes, I said fried chicken), I found some solid solutions from experts. Here’s what they suggest:
1. Strength Training and Cardio: Because We’re Not Trying to Fall Apart
A combo of weightlifting and cardio is the way to go. Strength training helps keep muscle mass and bone density intact, which is kind of important when your body is plotting against you and your body starts playing Jenna with your bones [6].
Exercise has been proven to reduce menopausal symptoms, including stress, anxiety, and depression [5]. So, basically, working out can keep you from drop-kicking people while crying and eating a donut for no reason.
2. Take Care of Those Bones & Joints: Because Creaky Knees and Stiff Hips Ain’t Cute
Women in perimenopause are more prone to osteoporosis and osteoarthritis, so it’s time to get friendly with weight-bearing exercises like resistance training and walking; just maybe longer then a shopping trip.
The Roswell Park Cancer Institute also found that staying active may reduce the risk of breast cancer in Black women [8]. So, if you needed extra motivation to lace up those sneakers there it is.
3. Eat Like You Love Yourself
More protein, calcium, and healthy fats can help with weight management and muscle maintenance [3].
Hydration is key. But if you’re like me and constantly forgetting to drink water, try this: next time you think you’re hungry, drink a glass of water first. Wait 10 minutes. Still hungry? Eat. Not hungry? You were just being dramatic.
4. Stress Less, Move More
Research shows that high stress levels can mess up your metabolism and stall your fitness progress [5]. So, if you’ve been working out but not seeing results, maybe it’s time to stop mentally arguing with people and take up yoga instead.
If lifting weights sounds like a nightmare, don’t do it. Hate cross-fit? No problem. Find a workout you actually enjoy whether it’s Pilates, dance, or chasing after your kids [7].
5. Talk About It— Even If It Feels Awkward
If we don’t start these conversations, we’re just repeating the cycle of silence. Talk to your friends, your sisters, your coworkers, your trainer, and even your favorite barista. You never know who might be going through the same thing. (You know you tell them everything else anyway.)
The more we share, the more we can push for better research, better resources, and better support for all women.
Final Thoughts: Let’s Stop Suffering in Silence
Peri/menopause is inevitable and it’s coming for all of us at some point. While Black women often face unique challenges (because, of course, we do), the reality is that all women deserve better access to information and support.
So, if you’re currently in the trenches of perimenopause, menopause or if you’re just trying to get ahead of the madness; focus on your fitness, prioritize your nutrition, and find ways to manage your stress before it manages you.
Most importantly? Talk about it. We are not about to let another generation of women struggle through this alone.
Now, if you’ll excuse me, I have some water to drink, some squats to do, and a workout to tackle before my knees stage a full rebellion— all while bracing myself for whatever nonsense my hormones have in store.
References & More Information:
(Here’s the research I used, so you know I’m not just making this stuff up.)
