Overwhelmed by Workout Routines? Simplify with This Approach

Let me start by saying, I get it. Some days I feel on top of the world, and others, just getting out of bed feels like an accomplishment. As someone who’s going through the ups and downs of midlife changes, I’ve learned that exercise isn’t about sticking to a rigid plan—it’s about finding what works for your body today and adjusting as needed.

Here’s what I’ve discovered: a flexible routine that includes walking, yoga, strength training, and cardio can be a game-changer. It’s not about perfection; it’s about consistency and listening to what your body needs. Let me share a sample routine that has worked for me.

My Sample Weekly Workout Routine

These mornings, I carve out 20 minutes for strength training. It’s my favorite way to start the day because it supports bone health, boosts metabolism, and leaves me feeling strong and empowered!

If you’re new to strength training, try the basics: squats, lunges, planks, and pushups. Want to level up? Add resistance bands or light weights for an extra challenge.

In the afternoon, I enjoy a 30-45 minute walk. There’s nothing like a brisk stroll to clear my head, reduce stress, and keep my body moving.

Tip: Head to your local park or explore your neighborhood! For an added boost, try intervals—walk briskly for 1 minute, then slow it down for 2 minutes.

These mornings are all about focusing on my core and weaving in yoga. It’s a chance to work on balance, flexibility, and mindfulness all at once.

Incorporate stretches, lunges, and balance exercises to wake up your body. For core strength, try bicycles, leg raises, and Russian twists.

In the afternoon, I stick with my 30-45 minute walk. It’s my daily dose of fresh air and a wonderful way to unwind while staying active.

Sundays are my day to slow down. Sometimes, I let myself rest completely, and other times, I unwind with 20-30 minutes of light activity. It’s a reminder that rest is just as important for your health as movement!

Options for a restorative Sunday:

• Gentle stretching
• A scenic, leisurely walk
• Gardening or any light activity you enjoy

This is your day to recover and recharge, so listen to your body and honor what it needs.

1. Listen to Your Body: Some days, I swap a workout for a nap or a gentle walk—and that’s okay. Flexibility is key.
2. Celebrate Small Wins: Maybe you walked an extra five minutes or held a plank a little longer. Acknowledge your progress!
3. Plan Ahead: I lay out my workout clothes the night before or schedule exercise in my calendar. It helps me stay consistent.
4. Stay Hydrated: I always bring water with me to stay refreshed, especially after a good sweat session.

This isn’t about doing it all perfectly—it’s about showing up for yourself in ways that feel good. Some weeks, I stick to my plan, and other weeks, life happens, and I do what I can. And you know what? That’s enough.

Exercise during menopause is about more than fitness. It’s about supporting your body, easing symptoms, and finding joy in movement. Whether you’re walking around the block or dancing in your living room, each step is a step toward feeling stronger, healthier, and more connected to yourself.

So, what will your first step be?