Menopause Fatigue and Joint Pain? Try Low-Impact Cardio

Menopause causes many changes, like hormone shifts, joint pain, fatigue, and a slower metabolism.

The good news? Cardio can help.

Some believe it may not be beneficial, but that’s not true.

Here’s why cardio matters during menopause (Why Hire a Menopause Fitness Coach?):

#1 Heart Health Benefits:

Cardio strengthens the heart, improves circulation, and reduces the risk of heart disease.

This is vital since heart disease is the leading cause of death among women.

Regular cardio helps slow the decline in vascular health during menopause.

Research shows that aerobic walking can improve heart health in postmenopausal women.

One study found it increased HDL cholesterol (the good type cholesterol) by 29.96% and reduced LDL cholesterol (the bad type of cholesterol) by 27.01% (Lin & Lee, 2018).

This matters because heart disease is the top cause of death for women.

So, it's super important to do regular cardio as it helps keep blood vessels healthy during menopause.

#2 Hormonal Balance:

Many think cardio negatively affects hormones, but it can actually help regulate them.

While too much high-intensity exercise may increase cortisol (major stress hormone), moderate cardio and structured HIIT can be beneficial.

Research shows that moderate aerobic exercise helps balance hormones (Exercise Tips for Menopause).

It improves cholesterol levels and supports blood vessel function.

Too much high-intensity exercise can raise cortisol.

But moderate cardio and well-planned HIIT can help instead.

(For clarity, moderate intensity exercise, cardio speaking, is around 55% of max heart rate, or 5/6 on a 1 - 10 scale. If walking, your breathing should be increased, but you should also still be able to speak! If you cant, then your likely going too fast, if thats the case, it becomes intensive, not moderate!)

#3 Weight Management:

Weight gain is common in menopause.

Cardio helps manage it (Menopause Weight Loss Myths & Truths).

When combined with strength training, it preserves muscle mass and bone density, both crucial at this stage.

Research shows that aerobic and resistance training improve fitness and muscle strength (Khalafi et al, 2023).

This helps manage weight gain in postmenopausal women.

Strength training also preserves muscle and bone health, which is important at this stage (Khalafi et al, 2023).

#4 Mental Health:

Menopause can bring stress, anxiety, and depression.

Cardio releases endorphins, which boost mood and reduce stress.

Exercise helps lower inflammation and supports the immune system (Khalafi et al, 2023).

This improves mental health. Cardio also releases endorphins, which boost mood and ease stress.

High-intensity workouts may be too much, but low-impact cardio is a great way to stay active (Best Menopause Workouts to Burn Fat & Boost Energy).

It supports heart health, eases menopause symptoms, and is gentle on the joints.

Ok, science lesson over, lets dive into the good stuff...

Incorporating low-impact cardio into your routine offers many benefits:

• Boosts Energy Levels – Improves circulation and helps fight fatigue.

• Reduces Joint Pain – Moves joints gently to ease stiffness and pain.

• Supports Heart Health – Helps control cholesterol, blood pressure, and heart function.

• Aids Weight Management – Burns calories and boosts metabolism without strain.

• Reduces Stress and Mood Swings – Releases endorphins to ease anxiety and improve mood.

• Improves Sleep Quality – Helps with deep sleep and reduces night sweats.

The key is finding an activity you enjoy so you can stick with it.

Here are some great choices:

• Easy and effective for heart health and mood.

• Aim for 30 minutes a day, five times a week (aim for a brisk walk, not a slow plod!)

• Gentle on joints while strengthening muscles.

• Great for arthritis or osteoporosis relief.

• Strengthens legs and supports heart health.

• A good option for non-weight-bearing exercise.

• Smooth motion protects knees and hips.

• A great alternative to running.

• Fun and keeps you motivated.

• Improves coordination, balance, and mood.

• Easy on the joints and helps circulation (If your pelvic floor muscles are weak, dont do this!)

• Just 10-15 minutes gives great benefits.

• How Often? Aim for 150 minutes of low-impact cardio per week (30 minutes, five days a week).

• Add Strength & Flexibility – Include strength training 2-3 times a week and yoga or Pilates.

• Track Progress – Focus on energy, sleep, and mood, not just weight.

• Listen to Your Body – Adjust exercises based on how you feel.

Menopause is a big change, but staying active doesn’t have to be hard.

Choose exercises you enjoy, be consistent, and focus on feeling good.

Movement should be simple and fun!

You’ve got this!

Need a customisded menopause fitness plan? Reach out for structured, easy-to-follow workouts!

Start training smarter, eating better, and focusing on long-term results is the best way to approach this.

Want a step-by-step plan to feel stronger and more in control?

Download my FREE 7-Day Menopause Reset Guide now and start making real changes today! 🚀

➡️ Download the 7-Day Reset Guide Here