The Moving in Menopause Commitment

“I’ll work out tomorrow” is a familiar refrain, especially when it means moving in menopause. Tomorrow turns into next week, next month, and for many, never—not because of laziness, but because hot flashes, disrupted sleep, anxiety, and pain take center stage. When hormones are shifting, exercise can feel especially difficult, as if your body is working against you. But what if we can make movement in menopause feel easy?

For the next 30 days, try a different approach. Instead of committing to 10,000 steps, a strict workout schedule, or long sessions on the elliptical, focus on just ten minutes a day. It may not sound like much, but it’s a realistic starting point that meets your body where it is.

Small Movements, Big Rewards

Here’s the point: you’ve got to start somewhere, and ten minutes is likely more than what you’re doing now. If ten minutes a day is all you do right now, that’s 3,650 minutes a year. If you start moving during menopause at age 51 and continue working out for 10 minutes each day for the next 25 years, that’s 91,250 minutes over the rest of your life. Now imagine if you worked out for 30 minutes most days!

After a few weeks, ten minutes becomes a habit and part of your routine, and moving in menopause has now become easier.

It’ll be something you want to do, not just check the box each day, except during the challenge. Checking a box while forming a new habit builds momentum and motivates you to keep going. You know what I’m saying if you have a very strong A personality.

Never Worked Out Before? Let’s Change that!

Step 1. Look at your current workout routine and list the pros and cons. 

If you’re not working out, your lists are likely more obvious. If you are or were, think about these things:

• Is the Transition affecting every second of your life, and you believe working out will worsen your symptoms?
• Do you love your workouts but have limited time?
• Do you need a workout buddy or want to work out solo, but everyone seems to want to go with you?

Step 2.  Design your workout plan using your pros and cons list as your motivation or guide.

You need a mix of cardio, weight training, balance, and flexibility as you age. Balance and flexibility can be done throughout the day, so for the most part, they may not need to be “scheduled”; however, cardio and weight training do.

Pick two or three activities that you’d like to try.

• Walking! It’s free, and your body is made to do it.
• Biking
• Classes that are designed for your age group. Check out your local recreation center.
• YouTube is the gold mine of free cardio options.
• Resistance training bands. Economical and fits in your purse!
• Free weights. Don’t have any? You likely have a friend who does and doesn’t use them. A set of 3, 5, and 8 pounds is all you need.

Step 3. Download your supporting PDF documents that I’ve prepared for the Challenge.

Get your printable PDFs, including motivation sheets, single-page worksheets to help you design your plan, and guides to support your journey. Click here to view and download the ones you like.

Get Started Now

You’ll always find reasons to put movement off, but you’ll find even more reasons to keep showing up for yourself. Moving in menopause requires small, consistent effort more than intensity, especially during the menopause transition. Start today so tomorrow feels less like a challenge and more like a natural, healthy habit.

Since exercise is, well, exercise, check with your doctor before you get started. They may be as excited as you that you’re ready and will encourage you all the way.