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30-40 minute walk at conversational pace. Nasal breathing if possible.
Include a meaningful protein source at breakfast and spread your daily range across meals. About 25 to 30g at a meal can be a practical guide for older adults, not a hard minimum, and smaller servings still contribute to your daily intake.
Zone 2 walking doesn't feel like exercise. That's the point. It trains your mitochondria, lowers cortisol, and improves recovery. In the menopause transition, this is arguably more important than HIIT.
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