Some days, I don’t feel like moving at all. Not because I’m lazy or because I “should” know better, but because I’m tired in a way sleep doesn’t fix. As a mom, as a woman navigating perimenopause, and as someone who has had days where my mood feels… heavy, I’ve learned this:
There’s a difference between needing rest and being stuck.
And sometimes, the hardest part is telling which one it is.
I’ve spent plenty of mornings sitting in that fog—low energy, low motivation, thinking even a short walk is too much. But I’ve also noticed something over time: when I gently move my body—nothing intense, nothing structured—something starts to shift. Not instantly. Not dramatically. But enough.
The Science of the Shift
From a physical perspective, movement supports how the body regulates itself. When we move, we support circulation, which helps bring oxygen and nutrients to our tissues—including the brain. It supports the natural balance of neurotransmitters like serotonin and dopamine, and helps regulate stress hormones like cortisol. For many women, especially through the hormonal shifts of perimenopause, that regulation can be the difference between a “lost” day and a manageable one.
It doesn’t have to be intense to be supportive. Some of my best “mental health days” didn’t come from a hard workout. They came from:
Getting out of my head and into my body, even for 10 minutes.
- A slow walk outside.
- Stretching in my kitchen while dinner cooks.
- Putting music on and just swaying a bit.
Listening Over Planning
Think about movement as a tool to shift your energy rather than a chore on a list. When I feel heavy or low, a gentle walk helps. When I’m stressed or overwhelmed, rhythmic movement like walking or light cycling steadies me. When I’m restless or irritated, I need something more active, even just tidying up or moving a bit faster. And when I feel disconnected, slowing down with stretching and breath reconnects me to my body. It’s less about following a plan and more about listening.
There’s a deeper layer too. In traditional approaches like Chinese medicine, movement is seen as a way to keep energy—or Qi—flowing. When energy gets stuck, we feel it—not just physically, but emotionally. That irritability, heaviness, or mental fog? Movement can help shift it. You don’t need to understand the theory to feel it.
If your mood feels off, your energy low, or your hormones all over the place, remember: you don’t need a perfect routine, an hour-long workout, or massive motivation. Even five or ten minutes of movement can make a noticeable difference. Instead of asking, “What should I do?” ask yourself, “What kind of movement would feel supportive right now?” and start there. That small shift can be the beginning of feeling a little lighter, a little steadier, a little more like yourself.
Simply Salt and Soul
The Salt (The Science): Movement improves circulation and oxygenation to the brain while supporting the balance of neurotransmitters like serotonin and dopamine. Gentle activity also helps regulate cortisol, making energy shifts feel less abrupt and supporting the nervous system during hormonal fluctuations. Even short bursts—like a 5–10 minute walk or stretching session—can contribute to these subtle physiological benefits.
The Soul (The Wellness): Some days, your body just wants to be still. Instead of pushing, invite gentle movement in a way that feels nurturing—stretch while the coffee brews, sway to a song, or step outside for a few minutes. These small actions are like whispers to your body, saying, “I see you, I support you.” They help you move energy that’s stuck and bring a little steadiness to your mind, reminding you that even in hormonal shifts or low mood, your body and spirit are aligned.