I tried six five-minute menopause workouts to see if they could make midlife exercise easier.

I can spend 45 minutes throwing punches in Body Combat, lose myself in Zumba and still find time for weights. But after a dreadful night’s sleep, when perimenopause has disconnected my batteries, even putting on my trainers feels tough. Between work, getting Cyrus ready for school and remembering where I’ve left my coffee, finding an uninterrupted hour isn’t easy.

So, when experts at Tonic suggested trying six five-minute workouts, I was interested. Could something so short be worthwhile, or would I spend the session wondering when the exercise was supposed to begin? I’m accustomed to exercise involving a gym punch bag, a change of clothes and a lot of effort. Marching around my kitchen isn’t quite what I had in mind, but I was willing to experiment.

No gym bag or pressure to achieve a personal best. Just a few minutes of movement on days when finding an hour feels impossible.

Hormonal changes during perimenopause can affect sleep, mood and energy among other things. Meanwhile, maintaining muscle strength, bone health and cardiovascular fitness becomes increasingly important as we age. The NHS recommends regular physical activity, including weight-bearing and strengthening exercises. Sensible advice, although easier to follow when you’ve slept properly and aren’t juggling a dozen responsibilities.

A 2024 systematic review and meta-analysis examined 11 randomised controlled trials involving 1,005 perimenopausal and postmenopausal women. Researchers found that structured mind-body activities, including yoga, tai chi and Pilates, could improve sleep, mood, fatigue and bone health. However, the research didn’t examine five-minute workouts, so it would be misleading to suggest that a quick march around the kitchen produces identical results. With that distinction established, I started experimenting.

1. After a terrible night’s sleep

Five minutes of gentle marching, shoulder rolls, heel raises and side steps sounded like a warm-up I’d normally skip. Nevertheless, I gave it a go after a restless night. Afterwards, my shoulders felt looser and I was slightly more awake, although I still needed coffee. What appealed to me was being able to move without feeling that I had to push myself.

2. The afternoon energy ladder

This routine begins with marching before introducing side steps, arm movements and a quicker final minute. I tried it during that afternoon slump when chocolate digestives are on my mind more than opening another email. Surprisingly, I felt warmer and more alert afterwards. Not enough to volunteer for more work, obviously, but enough to return to my desk feeling a bit less sluggish. I also appreciated being able to adjust the pace depending on how I felt rather than trying to keep up with an enthusiastic instructor.

3. Strength training without the gym

This involved sit-to-stands from my chair, press-ups against the kitchen worktop and supported calf raises while making a brew. As someone who enjoys lifting weights, I found this the most familiar routine. My legs worked, my arms had something to do and I didn’t need any equipment. It won’t replace my usual strength sessions, but I can see its appeal for women who find gyms intimidating or want to build confidence before attempting more demanding exercises.

4. The five-minute desk reset

Shoulder circles, ankle rolls, gentle hip movements and controlled stretches formed this routine. Working at a computer means I can become so absorbed in deadlines that I barely notice how long I’ve been sitting. After five minutes, my shoulders felt less tense and my back appreciated the interruption. Admittedly, the greatest benefit might have been escaping my inbox. It’s also the easiest routine to fit into my working day.

5. Walking away from stress

Just five minutes walking at a comfortable pace, somewhere away from my computer. I found this welcome when my head was full. The walk didn’t resolve whatever was bothering me, but stepping away helped me feel calmer and return with a clearer head. It can be exhausting being instructed to improve our wellbeing, so sometimes I don’t want another target or another thing to remember. I just want to go outside and walk.

6. One Persian song and no choreography

This was easily my favourite. Choose a song, turn up the volume and dance until it finishes. In our house, Persian music rarely stays in the background for long, so this hardly felt like a challenge. Within minutes, I was moving around the kitchen, waving my arms and thoroughly enjoying myself. There were no repetitions to count, no calories to monitor and nobody, thankfully, correcting my technique. It reminded me why I love Zumba. Music makes exercise enjoyable, even when nobody’s watching, and I would happily repeat this one without being asked.

None of these routines replaces the satisfaction I get from a demanding Body Combat class or lifting weights and  five minutes is not a miracle solution for menopause. The NHS recommends at least 150 minutes of moderate activity or 75 minutes of vigorous activity weekly, alongside strengthening exercises on two days. Short sessions can help towards those targets, but gentle stretching shouldn’t be mistaken for a cardiovascular workout.

What surprised me wasn’t the physical challenge, because most of these routines were gentle. It was how easily they fitted into my day without much preparation. I’ll still choose the gym when I have the energy, and I’m not abandoning Body Combat for five minutes of marching beside the fridge. But on days when perimenopause, poor sleep and family life have taken over, I can see the value in doing something rather than dismissing it because it isn’t a full workout.

Would you try a five-minute workout, or would you rather save your energy for a proper gym session?

Research: Xu H, Liu J, Li P, Liang Y (2024). Effects of mind-body exercise on perimenopausal and postmenopausal women: a systematic review and meta-analysis. Menopause.
Read the study on PubMed.

Further reading:
NHS menopause guidance

Editorial disclosure: This Saffron Experiment uses workout suggestions and expert commentary supplied by Tonic. The research cited examines structured mind-body exercise, not five-minute workouts specifically. This article provides general information and is not medical advice.

Occasional stories, experiments, discoveries and questions from Saffron & Cyrus.