Low-Impact Cardio for Menopause Fatigue & Joint Pain Relief

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 interval training (HiiT) can increase cortisol (a 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.

(For clarity, moderate intensity exercise, cardio speaking, is around 55% of your max. heart rate, or 5/6 on a 1 - 10 scale.

So, as an example, when you are walking briskly, your breathing should be slightly elevated. That is normal, and with that degree of elevated breathing, you'll be walking at a moderate intensity!

However, If you cant maintain a conversation, 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, including walking, helps manage it (Menopause Weight Loss Myths & Truths).

However, when you combine that walk with some strength training. Magical things will start to happen....

...strength training preserves muscle mass and bone density, both are 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...

• How Often? Aim for around 150 minutes of low-impact cardio per week (ie., 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.