Stronger, fitter, happier - the best exercise for menopause

yogahealth at every sizeself acceptancekindnessmenopause
Written By Emma Polette

If you’re in your 40s or 50s (or beyond) and feeling the effects of perimenopause or menopause, you’re not alone. Changes in energy levels, sleep, muscle tone, and even mood can make this stage of life feel a little unpredictable. But here’s the good news—exercise is one of the most powerful ways to support your body and mind during this transition. And no, I’m not talking about punishing workouts that leave you exhausted. I mean movement that energises, strengthens, and makes you feel good.

The best kinds of exercise for midlife? A mix of strength training (to support bone density and muscle tone), cardio (to boost heart health and stamina), and mobility work (to keep your body moving freely and reduce aches and pains). That’s exactly why I created Vitality 30—a fun, doable workout designed specifically for women in this stage of life. It’s just 30 minutes, combining gentle strength training, low-impact HIIT, and yoga-based movement to help you feel stronger, more capable, and full of vitality.

This is my Vitality 30 workout:

You are more than welcome to try this workout at home, but please check with your doctor to make sure you are ready for exercise or get in touch if you need some help. More info at my website terms & conditions at the bottom of this page.

  • 5 minutes of yoga. At my classes I mix this up every week depending on who’s at the class, everyone’s energy levels and what I instinctively feel is right for the day. But if you are doing this workout at home, you might like to try a few cat/cows, some sun salutations and standing side stretches.

  • Next we move into the cardio section - which is usually done as 30 seconds on and 30 seconds off

    • Walk, jog or sprint on the spot

    • Side shuffle with 10 punches

    • Ice skaters - either stepping on jumping

    • High knees

    • Walk-outs (probably my most unfavourite exercise, but the one that gets my heart rate going the most)

    • Burpees (usually we do half-burpees with or without a jump)

    • Boxing in a squat

    • And finally, a longer rest

  • Then it’s strength training with or without hand weights where appropriate. Again, 30 seconds on, 30 seconds off.

    • Pushups

    • Wood choppers right

    • Wood choppers left

    • Lateral & front raises

    • Bent over rows

    • Overhead tricep extensions

    • Squats

    • Lunges

    • Side lunges

    • Glute bridges

    • A longer rest

  • And then it’s back to 5 more minutes of yoga stretches. These ones are usually on the floor. Think child’s pose, lying knee to chest, lying spinal twist, and banana stretch.


That’s all done in 30-minutes. It’s quite simple and very effective. Put on some of your favourite tunes and you’re good to go!

This class is even better in person. Click here to join the class in Albany, or online.

Emma Polette
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