Monday: Strength Training (30-40 minutes)
- Squats: 3 sets of 10-12 reps
- Lunges: 3 sets of 10 reps per leg
- Push-ups (knee or full): 3 sets of 8-10 reps
- Dumbbell Rows: 3 sets of 10 reps per arm
- Plank: 3 sets of 20-30 seconds
Tuesday: Cardiovascular Training (30 minutes)
- Choose from brisk walking, cycling, or swimming at a moderate pace to get your heart rate up and improve endurance.
Wednesday: Flexibility and Balance (30 minutes)
- Yoga or Pilates: Focus on stretches that enhance flexibility and core strength while improving your balance.
Thursday: Strength Training (30-40 minutes)
- Deadlifts: 3 sets of 10-12 reps
- Overhead Dumbbell Press: 3 sets of 10 reps
- Glute Bridges: 3 sets of 12-15 reps
- Tricep Dips: 3 sets of 8-10 reps
- Side Planks: 2 sets of 20-30 seconds each side
Friday: Cardiovascular Training (30 minutes)
- Engage in dancing, an aerobics class, or go for a brisk walk with intervals (e.g., 2 minutes fast, 1 minute slow) for an effective workout.
Saturday: Low-Impact Activity (30 minutes)
- Opt for a joint-friendly activity like swimming, cycling, or a leisurely hike in nature to stay active while giving your muscles a break from high-impact exercises.
Sunday: Rest & Recovery
- Focus on gentle stretching or a restorative yoga session to help your body recover and prevent overuse injuries.
Key Tips:
- Hydration and proper nutrition are vital to supporting your exercise routine. Ensure you’re getting enough fluids, protein, and vitamins to maintain energy and muscle recovery.
- Listen to your body and modify the intensity or duration of exercises based on how you’re feeling each day.
- Consider integrating mindfulness practices such as deep breathing or meditation to enhance your mental well-being and reduce stress.
Before starting this or any new exercise program, consult a healthcare provider to ensure the activities are suitable for your specific health needs. This plan is designed to help you stay strong, flexible, and balanced as you navigate the changes of perimenopause.