Menopause / ACTUALLY USEFUL
Menopause weekly movement planner
Add moderate and vigorous activity and plan strength sessions across your week.
YOUR NUMBERSResults update as you type
Moderate-equivalent activity120minutes
Remaining toward your goal30moderate-equivalent minutes
Strength days toward 2-day guideline1days
Additional strength days toward 21days
Method & assumptions
For general adult activity planning: one vigorous minute counts as two moderate minutes. NHS guidance includes at least 150 moderate minutes or 75 vigorous minutes weekly, plus strengthening on at least 2 days. Build up gradually and adapt activity to your health and ability. Older adults also benefit from balance and flexibility activities. Minutes do not measure bone density or symptom improvement.
SOURCES · CHECKED 15 SEPTEMBER 2026