How did you get on with your first week? 

Did you manage to increase your water consumption? If you did, what effects did you see? 

Did you track your movement? What patterns did you discover: do you move a lot or a little?

Let us know in the comments!

Read our Movement Guide below and compare your movements to the guidelines so you can see where you could add in some movement. 

Please do think you have to suddenly meet every target, this is the opposite of what we are asking. The above is just for information purposes. We will be adding different types of workouts for you to try each week to try, so there is no rush. Take your time to add new activities you are more likely to stick with it.

Your First Move

Depending on what you already do, we'd like you to choose a type of movement that is missing, or not as dominant, in your week already. For example:

• If you do lots of walking every day but no strength training but could add in 2 workouts this week.
• If you already go to the gym most days but rarely take time to relax or work on flexibility, you could replace a workout with one of our longer mobility flows or do a short mobility flow every day.
• If you do workout but the rest of the day is sedentary then you could increase your NEAT (see file for ideas).
• If your mood drops on days you don’t exercise consider doing shorter workouts but every day instead of long workouts twice a week.

Doing a group activity is a great to meet new people and increase your movement so why not try a local exercise class or ask for a trial at your local gym or with a personal trainer. If you need a home workout, there are thousands online on Youtube or other platforms. Search for "beginner friendly" or "low impact" if you are new to exercise. We'd love to know what you found so you can post links in the comments.

If you are drastically changing your lifestyle or have a health condition, check with your doctor before starting an exercise program to make sure it is suitable and safe for you.

If you're not sure where to begin or don't move very much at the moment then try adding one of our mobility flows or a short daily walk to get moving safely*.  

*we realise that everyone has a different starting point so work at your own pace and do get in touch if you would like us to add a particular type of workout that would benefit/help you. 

Mobility Flows

We will add different workouts each week, but to start off with we are focusing on Mobility Flows. They are perfect starting point because they move your entire body in a very gentle way and also calm your mind and leave you feeling refreshed. 

We would love you take a few minutes every day to yourself and enjoy one of the flows below and remember to complete your movement tracker each week so you can see how your habits are changing.

MOBILITY FLOW 1 - Neck, Shoulders, Back, Ankles

This flow is great in the morning when you wake up to get your body moving gently. 

MOBILITY FLOW 2 - Roll, Bend & Rotate

This sequence takes your spine through the different planes of motion: forward and back, side to side and rotation. Start small and notice the stretches and sensations you feel. Relax into the position on every exhale or do the moves more energetically. It's up to you!

MOBILITY FLOW 3 - HIPS

Short lower body focused flow.

MOBILITY FLOW 4 - Gentle Moving Meditation

This is a 5 minute flow focusing on moving with your breathing to allow the mind to become quiet and calm. 

50 MINUTE MOBILITY FLOW

If you have plenty of free time then consider doing this flow 3 times this week. It is all of the above in one session. Try it at different times of day to see what suits you best.

Regular movement supports joint health, eases stiffness, boosts mood, and helps balance hormones...  all of which make daily life feel that bit easier. So whether it’s a gentle morning stretch, a brisk walk, or a dance around the kitchen, remember that every bit counts. Keep showing up for yourself, move in ways that feel good, and celebrate the freedom that comes from staying active through every stage of menopause. 💜

If you’d like a little extra motivation or friendly support, check out the "meno meet ups" page for local events and classes. Let’s keep moving, together. ✨