A woman doing a handstand on a mat outdoors, held by suspension straps.

Example Good Span

Teresa, 51

Going through menopause

Teresa, you told us you'd like to sleep better, stay strong and feel calmer in the evenings, so that's where we're starting.

You already eat well, walk a lot and have people close to you, and we'll build on what already works.

An example member, not a real person.

Starting Position

A clear picture of where Teresa is today across six connected dimensions: what is already supporting her wellbeing, and where focusing her effort could help most.

Focus nowWorth improvingGoing well

NutritionEating well

You cook at home most days and eat a varied, Mediterranean-style diet.

SleepYour focus

You wake during the night more often than you used to, and your bedtime varies.

MovementYour focus

You walk a lot, but you don't do anything to keep your muscles and bones strong.

MindYour focus

You often feel on edge in the evenings and find it hard to unwind.

ConnectionStaying connected

You're close to your family and see friends every week.

PreventionWorth improving

You're not sure when your next routine check-up is due.

Where your effort will count most

Focus

Sleep

You'd like support with sleeping more soundly as your sleep changes.

You wake during the night more often than you used to. A regular bedtime and a calm wind-down give your body a steadier rhythm. If night-time symptoms are affecting your sleep a lot, your doctor can talk you through the options.

What’s already going well

Keeping your bedroom cool and dark.
Avoiding caffeine after lunch.

Focus

Movement

You'd like support with staying strong for the years ahead.

You walk a lot, but you don't yet do anything to strengthen your muscles and bones, which matters more from midlife onwards.

What’s already going well

Walking most days.
Taking the stairs when you can.

Focus

Mind

You'd like support with feeling calmer in the evenings.

You often feel on edge after the day. A few minutes of slow breathing is a simple, reliable way to unwind.

What’s already going well

Making time for your family.
Reading for pleasure.

We build on these habits instead of asking her to start from scratch.

Your month ahead

Two recommended practices to start with, and two more Teresa can add if she has time. Each one is chosen around what matters to her and the time she has.

SleepRecommended

01 · Slow breathing to wind down

Practise slow, exhale-focused breathing as you wind down for bed for 5 minutes, 3 nights a week.

Time

About 15 minutes a week.

Make it work for you

Try 'cyclic sighing': breathe in through your nose, take a second short sniff to fill your lungs, then breathe out slowly and fully through your mouth. If you feel light-headed, return to normal breathing.

Why this practice

You told us you often feel on edge in the evenings and wake more at night. Slow breathing as you wind down helps your body settle before sleep.

What supports this: Edinger et al. (2021), Kuula et al. (2020)

MovementRecommended

02 · Strength sessions

Do a full-body strength session, using bodyweight or light weights, for 30 minutes, once a week.

Time

About 30 minutes a week.

Make it work for you

Choose exercises that work large muscle groups across several joints, such as squats, lunges, push-ups (against a wall or on your knees if needed) and rows. Use a load you can lift 8–12 times, and do bigger exercises before smaller ones.

Why this practice

You told us you want to stay strong for the years ahead. Strength training helps keep muscles and bones strong, which matters more from midlife onwards.

What supports this: Saeidifard et al. (2019), American College of Sports Medicine (2009)

SleepIf you have time

03 · Consistent sleep timing

Choose a regular bedtime and keep to it every weeknight, Monday to Friday.

Time

No extra time: it changes when you go to bed, not how long you sleep.

Make it work for you

Pick a bedtime that fits your usual wake-up time.

Why this practice

You told us your bedtime varies. A steady bedtime helps your body settle into a reliable rhythm.

What supports this: Chaput et al. (2020), Windred et al. (2024)

MindIf you have time

04 · Savouring

Pause to savour a pleasant moment as it happens for 1–2 minutes, once a day.

Time

No extra time: a minute or two in your day.

Make it work for you

When something enjoyable happens, like a good cup of tea or sunshine on your face, slow down, notice the details and let yourself enjoy it a little longer before moving on.

Why this practice

Noticing and enjoying a good moment is a simple way to end the day on a calmer note.

What supports this: Chen et al. (2026), Klibert et al. (2022)

The six-month journey

A Good Span is a starting point, not a fixed prescription. Each month, Teresa reflects on what’s working, adapts what isn’t and decides what comes next. New practices join one at a time, once the earlier ones feel familiar.

Month 1 · Begin
Get familiar with the two recommended practices and find ways to make them part of the week. If there's time, add one or both of the other two.
About 45 minutes a week
Month 2 · Build
Keep the practices that are working and, when ready, add:
- MovementBalancePractise balance exercises for 5 minutes, twice a week.
- SleepBedtime to-do listWrite down one upcoming task before bed on 3 nights a week.
About 1 hour a week
Month 3 · Refine
Review progress and adjust the practices to fit routines, priorities and experience. If it feels right, add:
- MindTime in natureSpend time in a nearby green space for 30 minutes, 2 times a week.
About 2 hours a week
Months 4–5 · Deepen
Explore the next practices in the focus areas, building on what’s been learned so far.
Month 6 · Consolidate
Identify the habits that matter most and make them easier to sustain beyond the six months.
After six months · New Position
Revisit the six dimensions to see how habits and priorities have evolved since the Starting Position, review the New Position with the Pilot and decide what to focus on next.
Two possible next directions
- Strength and balance could help you stay strong and steady, with progressive strength work and balance training.
- Restful evenings could help you sleep more soundly, through relaxation, breathing and a calm wind-down.
Or keep going with what’s working. Maintaining a habit that supports wellbeing is progress too.

Teresa, 51

Starting Position

Where your effort will count most

Sleep

Movement

Mind

Your month ahead

Practise slow, exhale-focused breathing as you wind down for bed for 5 minutes, 3 nights a week.

Do a full-body strength session, using bodyweight or light weights, for 30 minutes, once a week.

Choose a regular bedtime and keep to it every weeknight, Monday to Friday.

Pause to savour a pleasant moment as it happens for 1–2 minutes, once a day.

The six-month journey

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