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Clear, kind guides to moving well through the menstrual cycle, pregnancy, postpartum and menopause. Every claim is backed by the research we cite.
Cycle-Syncing
How to match movement to each phase of your menstrual cycle, what the research really shows, and what to do when your cycle is irregular or your body asks for rest.
Read the guideExercising on your period: is it OK, and what actually helps?
Is it safe to work out during your period? What helps with cramps, heavy flow, and low energy, and when period symptoms are worth a chat with a doctor.
Follicular phase training: energy, strength, and what the evidence shows
Does the follicular phase really make you stronger? An honest look at energy and strength after your period, and how to use this phase without rigid rules.
Exercise around ovulation: energy, ligaments, and warming up well
How you may feel around ovulation, what research says about ligament laxity and knee injury risk, and the warm-up habits that protect your joints in every phase.
Luteal phase energy: why workouts can feel harder before your period
Why the luteal phase can bring a warmer body, a higher heart rate, harder-feeling workouts, and cravings, and how to train and recover kindly through it.
Exercise for period pain: what helps cramps, and when to see a doctor
What research says about exercise, heat, and breathing for period cramps and PMS, gentle moves to try, and the signs of endometriosis that need a doctor.
HRV and your cycle: how heart rate variability shifts across the month
Why your HRV dips and resting heart rate rises before your period, how to read your wearable kindly, and when a low score is simply your cycle talking.
Pregnancy
How much to move, how hard, what changes each trimester, what to avoid, and when to stop. A plain guide to exercise in pregnancy, based on ACOG and WHO guidance.
Read the guideCan you lift weights while pregnant? A trimester-by-trimester guide
What the research says about strength training in pregnancy: how heavy to lift, how to breathe, which lifts to adapt, and what to change in each trimester.
Exercise in the first trimester: moving gently through tiredness and nausea
Is exercise safe in early pregnancy? What helps with fatigue and nausea, which activities suit the first trimester, and how to start or keep going.
Exercise in the second and third trimester: positions, balance and effort
How to adapt exercise as your bump grows: lying on your back after about 16 to 20 weeks, balance, impact, the best positions, and how hard to work.
Pelvic girdle pain in pregnancy: what helps, what hurts, who to see
Pelvic girdle pain (PGP, once called SPD) affects about 1 in 5 pregnancies. What it feels like, movements that help or aggravate it, and when to see a physio.
Core training in pregnancy: safe ab work, diastasis and the pelvic floor
Which core exercises are safe in pregnancy, which to swap, why abdominal separation is normal, and how to train your pelvic floor with good technique.
Warning signs to stop exercising in pregnancy, and when to get clearance
The warning signs to stop exercising while pregnant, what to do if you notice one, and which health conditions mean you should check with your doctor or midwife.
Postpartum
How to return to exercise after birth, stage by stage: what to focus on, what to avoid, your pelvic floor, diastasis recti, C-section recovery, running and rest.
Read the guideWhen can I exercise after giving birth? A stage-by-stage guide
When it's safe to start moving after birth: the first six weeks, the postnatal check, weeks 6 to 12 and beyond, and the symptoms that mean slow down.
Diastasis recti after birth: what helps and what the evidence says
What diastasis recti is, how common it is after birth, gentle progressive core work, and what research really shows about crunches and closing the gap.
Pelvic floor recovery after birth: exercises, symptoms and support
How to retrain your pelvic floor after birth, which symptoms are common but worth treating, and when to see a pelvic health physiotherapist.
Exercise after a C-section: a gentle, week-by-week guide
How your body heals after a caesarean birth, caring for your scar, lifting and carrying, rebuilding your core, and when it's time to progress your exercise.
Running after pregnancy: when you're ready and how to start
When to return to running after birth, the load and impact tests from the postnatal running guideline, signs you're not ready yet, and a gentle walk-run start.
Exercise when you're exhausted: moving through newborn sleep loss
How to move kindly on broken sleep after birth, why rest is a valid choice, gentle options that help, and the signs of postnatal depression to take seriously.
Menopause / Perimenopause
What changes in perimenopause and menopause, and how strength, impact, balance, heart-healthy movement and rest can support you through the transition.
Read the guideStrength training for bone density in menopause: what works
How resistance and impact training support bone in perimenopause and menopause, what the LIFTMOR trial found, and how to progress safely.
Does exercise help hot flashes? What the evidence really says
The honest evidence on exercise and hot flashes in perimenopause and menopause, plus practical ways to stay comfortable when you move.
Joint pain in perimenopause: why it happens and how movement helps
Aches and stiffness are common in perimenopause. What the research says, how mobility and strength work can help, and when to see a doctor.
Balance training in menopause: why it matters and how to start
Why balance is worth training in perimenopause and menopause, what the falls research shows, and simple progressions you can practise at home.
Exercise for better sleep in menopause: timing, wind-down and more
How movement can support sleep in perimenopause and menopause, when to exercise, a calm wind-down routine, and when insomnia needs professional help.
Heart health after menopause: how movement protects your heart
How cardiovascular risk changes around menopause, how much aerobic activity the WHO recommends, and simple ways to build it into your week.