Why Perimenopausal Women Shouldn’t Skip Cardio
There’s been a big shift in the fitness world lately—more women are embracing strength training, which is fantastic! But along with this shift, there’s a growing trend of avoiding cardiovascular exercise altogether, and that’s a mistake.
If you’re in perimenopause or approaching menopause, your heart health should be a top priority. Heart disease is one of the leading causes of death in women over 50, and staying active plays a crucial role in reducing that risk.
Let’s talk about why cardiovascular fitness matters and how you can include it in your routine—without sacrificing your strength training goals.
Your Heart Is a Muscle—It Needs Training Too
When we think about training, we often focus on building muscle, improving mobility, or getting stronger. But your heart is a muscle too, and just like your biceps or glutes, it needs to be challenged to stay strong.
Regular cardiovascular exercise strengthens the heart, improves circulation, and helps your body use oxygen more efficiently. This means you’ll not only reduce your risk of heart disease, but you’ll also feel more energised, have better endurance, and recover faster from workouts.
The Benefits of Cardiovascular Exercise in Perimenopause
Cardio isn’t just about burning calories—it provides a wide range of health benefits, especially during midlife:
✅ Supports heart health – Reduces the risk of heart disease, stroke, and high blood pressure
✅ Boosts energy levels – Helps fight fatigue and improves overall stamina
✅ Enhances mood – Releases endorphins, which help manage stress and reduce anxiety
✅ Supports metabolic health – Improves insulin sensitivity and helps regulate blood sugar
✅ Improves circulation – Enhances oxygen delivery to muscles and organs
What Counts as Cardio?
The good news? Cardio doesn’t have to mean long, boring runs. You can get the same heart-boosting benefits from a variety of activities, including:
✔ Brisk walking (outdoors or on a treadmill)
✔ Cycling (indoors or outdoors)
✔ Rowing
✔ Dancing (Zumba, salsa, or just dancing around your kitchen!)
✔ Swimming
✔ Interval training (short bursts of effort, like sprinting or kettlebell swings)
The key is to find an activity you enjoy and aim for at least 150 minutes of moderate-intensity cardio per week, as recommended by health experts. This could be as simple as a 30-minute walk five times a week or shorter, higher-intensity sessions a few times a week.
Balancing Strength Training & Cardio
The best approach isn’t choosing one over the other—it’s finding the right balance. Strength training helps preserve muscle mass and bone density, while cardiovascular training keeps your heart strong and improves endurance.
A great routine might look like:
🔹 2-3 strength training sessions per week
🔹 2-4 cardio sessions per week (can be mixed with strength)
🔹 Daily movement (like walking, stretching, or yoga)
By including both, you’ll build a strong, fit, and resilient body that supports you through perimenopause and beyond.
Want Help Structuring Your Workouts?
If you’re not sure how to balance strength and cardio in your routine, I can help!
I have one last spot available for my 1:1 six-week personal training package starting April 23rd. This is a fully customised plan designed to help you build strength, improve cardiovascular fitness, and feel amazing in your body.