Suitable exercise for perimenopausal women 45+?

The best exercise for perimenopausal women 45+ is a combination of resistance training, weight-bearing exercise, and moderate cardio - not just intense cardio that many women mistakenly think is 'best fat burner'. Optimal weekly plan: (1) Resistance training 2-3x weekly (bands, dumbbells, body weight) - 30-45 min per session. Focus: squat, basic-form deadlift, push, pull, plank. Fights sarcopenia, strengthens bones (osteoporosis prevention), boosts metabolism. (2) Moderate cardio 2-3x weekly - brisk walking, cycling, swimming. 30-45 min. For heart health, not dramatic fat burning. (3) Yoga or Pilates 1-2x weekly - flexibility, balance, stress management. Less suitable for 45+: very intense HIIT every day (can raise cortisol), marathons (too much joint stress), fasted-state heavy training (disrupts hormones). Success key: 5 consistent days weekly beats 2 excessive days. Sleep and recovery are part of exercise - poor sleep cancels exercise benefits. For Malaysian women starting out: home yoga mat and resistance bands set is economical entry. Find Pilates or yoga class in your area. Discuss with doctor if you have joint or bone issues.