If you’ve been craving a break from the gym this summer, let me offer you some permission: your movement doesn’t have to happen inside four walls to count.
In fact, for women navigating the menopausal transition, swapping one traditional workout each week for something fun, fresh, and outdoors can actually support your body in ways that feel more energizing and less depleting.
These are my top three favorites, and they’ve all earned a regular spot in my summer routine:
1. Pickleball with friends
Pickleball is hands-down my new favorite summer activity. I play with the ladies from Portsmouth Women's City Club and we have a blast. It’s sneaky exercise, with quick bursts of movement, agility, and laughter built in. What I love most is how it gets my heart rate up and keeps me moving without feeling like a workout. For women in midlife, that combination of movement and joy is gold for stress reduction and hormone balance.
2. Trail Walks and Hikes with the Dogs
Long walks with Quincy and Moose are one of the simplest ways I keep my body moving, especially when we find trails with water views. Getting outside, breathing fresh air, and climbing gentle inclines is great for your legs and heart health. It’s also grounding, which helps regulate cortisol. When hormones are shifting, activities like this are a powerful way to stay active without overstressing your system.
3. Paddleboarding on the Seacoast
Paddleboarding is something I miss deeply from my years living in Hong Kong and Hawaii. It works your core, arms, and balance, but it also connects you with nature and rhythm in a way few other workouts do. I would love to get back on the water here on the Seacoast this summer. For anyone looking to cross-train without high impact, this is a beautiful option.
Why This Matters
During perimenopause and menopause, your body becomes more sensitive to stress, including physical stress from intense workouts. That doesn’t mean you stop strength training or challenging yourself, but it does mean learning when to mix in movement that supports recovery, reduces inflammation, and boosts mood without wearing you out.
Subbing in one of these activities once a week can help you stay consistent while giving your body and mind exactly what they need. Plus, it's just fun to embrace summer activities with friends and family!
