I’d always recommend three strength-based exercises per week, which is included in the WithU menopause weekly training program, in order to get the most from your training sessions and to see results. But don’t do too much because if you’re tired or fatigued, or have muscle soreness or aching joints, you don’t want to put too much stress on your body.
Cardio-wise, daily movement is essential, so aim for a 30-minute walk every day. If you enjoy any other types of cardio like swimming or cycling then I would highly recommend doing that when you feel like it, with a focus on daily movement. Aim to meditate, as often as you need to. Not everybody can manage daily meditation practice but if you can, it will help your emotional wellbeing. In addition, including Pilates and yoga in your routine two to three times a week would be ideal.