Menopause, movement and your plan

THE STRONG TABLE / FREE RESOURCE COLLECTION / SEPTEMBER 2026 1 THE STRONG TABLE / LIFE STAGES / 34 Menopause, movement and your plan Prepare an individualized training and symptom discussion. 01 / Understand the starting point Menopause experiences differ. Use current symptoms, preferences, experience and health needs to shape training rather than promising one routine will resolve all hormonal changes. 02 / Make the useful distinction Maintain useful resistance and aerobic movement when appropriate. If sleep or energy changes disrupt the week, adjust timing or volume before abandoning the routine. 03 / Put it into practice Track the symptoms that affect daily life and discuss persistent or troublesome changes with a qualified clinician. Exercise complements care; it does not replace evaluation or prescribed treatment. 04 / Review and adapt Review bone health, nutrition and other individual needs with appropriate professionals. This worksheet supports the conversation and makes no hormone-treatment recommendation. Original education and planning material. Sources support the general context; sample schedules and worksheets are editorial applications, not tested individual prescriptions.

THE STRONG TABLE / FREE RESOURCE COLLECTION / SEPTEMBER 2026 2 THE STRONG TABLE / LIFE STAGES / 34 Put the guide to work. A worked example, then your own next step. A practical example If late sessions disturb sleep, try an earlier appointment and a shorter evening walk. Record the response before changing the whole program. Your decisions What task or goal do I want to improve? What is my starting point and what remains uncertain? Which detail changes my next useful action? What would make the action easier to repeat? When will I review it, and what would require earlier help? Use the platform Training: compare programs and technique guides. Daily: generate a session or arrange a week. Planner: calculate targets and select meals. Progress: record completed work. Learn: return to clinical reading when symptoms need professional assessment.

THE STRONG TABLE / FREE RESOURCE COLLECTION / SEPTEMBER 2026 3 THE STRONG TABLE / LIFE STAGES / 34 Your working record. Printable worksheet; use the companion CSV for an editable version. Symptom / priority Training context Practical adjustment Response Question for clinician Evidence and original clinical reading https://www.who.int/news-room/fact-sheets/detail/physical-activity This original workbook is free to keep and use. The source provides background reading; examples are practical frameworks to adapt. Individual medical and nutrition needs require suitable professional advice.