Exercise Plans 🌸
Gentle, evidence-informed movement plans designed to support your body and mind through perimenopause.
Showing 16 exercise plans
💡 Plans can be filtered by type, energy, duration, and goal
Morning Gentle Stretch
StretchingA gentle full-body stretch to ease stiffness, warm up the joints, and set a calm, positive tone for the day ahead.
Pelvic Floor Strength
Pelvic floor exercisesTargeted pelvic floor exercises (Kegels and variations) to support bladder control, pelvic comfort, and core stability during perimenopause.
20-Minute Walk in Nature
WalkingA mindful walk outdoors to lift mood, clear brain fog, and support cardiovascular health. Even a local park or garden works beautifully.
Beginner Yoga Flow
Yoga and PilatesA slow, calming yoga flow designed for beginners to support better sleep, ease anxiety, and gently stretch the whole body before bedtime.
Light Strength Training
Strength trainingA beginner-friendly strength session using light weights or resistance to support bone density, muscle tone, and metabolism during perimenopause.
Breathing and Relaxation
Breathwork and relaxationA calming breathwork and progressive relaxation practice to activate the parasympathetic nervous system and cool the body during hot flashes.
Low-Impact Cardio Dance
Low-impact cardioA joyful, low-impact dance session to lift endorphins, boost energy, and make movement feel genuinely fun — no dance experience needed.
Pilates Core Session
Yoga and PilatesA focused Pilates session targeting the deep core muscles to support posture, reduce back pain, and support healthy weight management.
Resistance Band Workout
Strength trainingA full-body resistance band workout to build and maintain bone density, muscle strength, and posture — especially important during perimenopause.
Evening Wind-Down Stretch
StretchingA slow, restorative evening stretch to release the day's tension, lower cortisol, and prepare your body and mind for restful sleep.
Swimming or Aqua Aerobics
Low-impact cardioA wonderfully joint-friendly, cooling exercise. The water supports your body weight, making it ideal for joint pain, and naturally helps manage hot flashes.
Chair Yoga for Work Breaks
Yoga and PilatesA quick and accessible chair yoga routine you can do at your desk or during a work break to clear brain fog, release tension, and restore energy.
Hip and Lower Back Relief
StretchingA targeted stretch routine for the hips, glutes, and lower back — areas that often hold tension and discomfort during hormonal changes.
Bone-Building Walk with Weights
WalkingA brisk walk combined with light hand weights to increase the bone-strengthening benefit — excellent for maintaining bone density during perimenopause.
Mindful Morning Yoga
Yoga and PilatesA gentle morning yoga practice combining slow movement, breathwork, and intention-setting to support emotional balance and start the day with calm.
Core and Pelvic Stability
Pelvic floor exercisesA targeted routine combining pelvic floor exercises with gentle core work to build stability, reduce back pain, and support overall posture.