Cardio in Perimenopause: What Really Works for Your Changing Body

Have you ever been told to stop doing a certain kind of cardio?

Do HIIT!

Stick to Zone 2!

Cardio makes you fat!

It’s no wonder so many women feel stuck. The mixed messages around exercise can make it hard to know what’s right — especially during perimenopause, when your body’s needs are shifting.

Here’s the truth: cardio in any form is a gift to your heart. ❤️‍🔥

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Why Cardio Matters in Perimenopause

As hormone levels fluctuate, your cardiovascular system, metabolism and energy can all feel a little unpredictable. Regular cardio helps support:

• Heart health — maintaining circulation, blood pressure and cholesterol balance.

• Energy levels and stamina — helping you feel more vibrant and less fatigued.

• Mood and stress regulation — boosting endorphins and easing anxiety.

• Better sleep — promoting relaxation and recovery.

Cardio doesn’t just strengthen your heart; it helps you navigate hormonal changes with resilience.

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What’s the Best Cardio for Perimenopausal Women?

Here’s the empowering truth: there’s no single BEST kind of cardio.

The best cardio is the kind you’ll actually do consistently and that feels good for you.

That might look like:

• A brisk morning walk

• Dancing in your kitchen

• Swimming or cycling

• Hiking with friends

• Lifting weights with intention to keep your heart rate up

If it gets your heart pumping, it’s doing something wonderful for your body.

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How to Choose What’s Right for You

When you’re in perimenopause, it’s important to consider:

- How your body feels day to day — energy levels can fluctuate not just due to your  hormones.

• Your recovery time — balance higher-intensity days with gentler movement.

• What you genuinely enjoy — consistency comes from enjoyment, not discipline alone.

Movement should support your body, not stress it. It should be challenging but at the cost of you unable to function the next day

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Ready to Design a Plan That Works for You?

If you’re feeling unsure about where to start — or how to adjust your workouts to fit your  energy and lifestyle — you don’t have to figure it out alone.

I help women in perimenopause design personalised fitness and lifestyle plans that fit their bodies, goals and real lives.

What’s your favorite way to get your heart pumping? Share it in the comments — let’s inspire each other to keep moving through midlife with strength and joy. ❤️