Get Real With Exercise
Let’s Talk Realistic Exercise Goals (That Actually Stick!)
Current guidelines recommend 150 minutes of moderate aerobic exercise (like brisk walking) or 75 minutes of vigorous activity (like jogging or cycling) per week plus 2–3 days of strength training. That might sound like a lot—especially if you’re busy, tired, or just not a fan of exercise.
So how do you make that real for your life?
1. Find Movement You Actually Enjoy and you’re likely to stick with it.
Exercise doesn’t have to mean the gym! Here are some fun, doable alternatives:
Take a walk or go for a hike listening to a podcast or playlist you love.
Try a free workout on YouTube—even 10 minutes counts.
Hop on a bike for errands instead of driving.
Play pickleball with friends.
2. Use a Mind Trick (That Works Every Time)
Here’s one I love: Tell yourself you only have to move for 5-10 minutes. If you’re still not into it, you can stop. Spoiler alert: You probably won’t stop. Momentum kicks in. It’s a great way to overcome that initial resistance.
3. Break it Up
Don’t have a full 30-minute block? No problem.
Do three 10-minute walks: one after breakfast, lunch, and dinner.
Set a timer every hour at work and do 5 minutes of stretches or squats.
Try two 15-minute bursts with upbeat music to keep energy high.
Exercise doesn’t have to be long to be effective—it just needs to happen.
4. Build Accountability
Ask a friend to be your accountability buddy—text each other post-walk.
Use an app like Strava.com or MyFitnessPal.com to track activity.
Start small: just 1–2 sessions a week. That’s it. Once your body remembers how good it feels, you’ll want more.
Let’s not do the “I signed up for the gym and now I’m going 10x this week” fantasy. (Been there. We’ve all been there.)
5. Give Yourself Grace + Celebrate Wins
Missed a workout? No guilt. Tomorrow is another day.
Did 10 minutes instead of 30? That’s still progress.
Showed up when you didn’t feel like it? Major win.
Every bit of movement is an investment in your energy, mental clarity, and long-term health. I’m rooting for you every step of the way.
Kelly Rigo is the creative force behind Menopause Evolution.