Feel stronger and steadier through perimenopause and menopause.

Regular exercise can help with several common symptoms, including sleep, mood, energy and weight, and strength training helps preserve muscle and bone. It does not replace medical treatment and results vary from woman to woman, so think of it as one important part of looking after yourself alongside your doctor's advice.

Hormonal changes tend to shift where the body stores fat towards the middle, and muscle naturally declines with age, which slows metabolism. The most practical things you can do are strength training, enough protein, regular meals and good sleep, which is why menopause weight loss works best slowly. Crash diets usually make it harder.

No extreme diets. Aim for protein at every meal, calcium and vitamin D rich foods, plenty of vegetables and fibre, and regular meal timings to avoid energy dips. This works well with everyday Indian food such as dal, paneer, curd, eggs, sprouts, ragi, sesame and leafy greens. Your doctor can advise whether you need supplements.

Yoga improves flexibility and balance, while slow breathing and short meditation help calm the body's stress response, which can make it easier to sleep and to manage mood and anxiety. Many women find a short evening routine the most useful habit of all.

Usually yes, and it is often recommended, but it depends on you. We ask for your medical history and your doctor's advice first, and choose movements and loads that suit you. If you have been diagnosed with osteoporosis or have a joint condition, tell us at the start.

No. The approach is the same with any of our coaches, and our yoga and strength coaches are qualified to support women through this stage. If you would prefer a woman, tell us when you book and we will try to match you.

Speak to your doctor or gynaecologist if you have heavy or very irregular bleeding, any bleeding after menopause, severe symptoms, or anything that worries you. Exercise coaching works alongside medical care, never instead of it.

Both are available: at home in Bangalore, or online from anywhere in India. Your first session is free, with no payment, no card details and no commitment.