30 for 30 Challenge
Movement and exercise is important at any point in life, and especially during perimenopause. As our hormones begin to fluctuate, and ultimately decline, our desire for movement can diminish as well. Benefits of regular exercise include better metabolic health, improvement of insulin resistance, weight loss, quality sleep and more!
In addition to the above, movement and exercise can be uplifting for our mental and emotional health. During perimenopause everything starts to feel crazy, we often don’t feel like ourselves anymore, what we want from life changes and things feel off. One key aspect of daily movement and exercise is the intention of setting time aside for ourselves, on a regular basis. Time where we can reconnect with who we are, get to know this person we are evolving into and establish intentions for who we want to be.
The purpose of this Challenge is two-fold: first, to help develop the habit of daily movement/exercise for improved physical wellbeing; second, to develop the habit of daily time for the self for improved mental/emotional wellbeing.
How does the 30 for 30 Challenge work?
The Challenge begins on November 10, 2025 and will run for 30 days until Dec 9, 2025.
-Each day your goal is to be physically active for 30 mins. This could include walking, running, jogging, hiking, biking, swimming, yoga, dancing, weight training, HIIT, pilates and more. The only qualifier is that you are moving!
-Consistency is important as we are working to establish a habit of daily movement, and yet life happens and some days it may just feel like too much. If you move less on one day, do your best to make up for it the day before/after. At the end of 30 days, your total activity time should be 900 minutes - that’s 15 hours!
-When participating in your chosen activity do your best to be in the moment. Your mind will fill with to-do list items, things you’ve suddenly remembered that needed doing, etc. Allow those thoughts to pass through and then bring yourself back to the present moment. Observe your surroundings and take note of what you can see/smell/hear. This will help ground you in the moment.
-Download the free tracking sheet here, or make your own; or use an app to track your progress.
-Follow along on Instagram or Facebook and share your progress & activity ideas with others!
-During the 30 days of the Challenge, pay attention to how you feel - physically, mentally and emotionally. What is coming up for you? Journal about it, or talk with friends. This is an integral aspect of any change we make in life - self reflection.