Tag: Menopause cardiovascular health exercise

If you’ve been told that walking is the safest or best form of exercise during perimenopause or menopause, you’re not alone.

Zone 2 cardio has become the gold standard recommendation for midlife women. It’s gentle. It’s accessible. It feels manageable on days when energy is low and joints feel stiff.

And to be clear: walking is helpful.

But here’s the truth many women are not being told: Zone 2 cardio in menopause supports health, but it does not fully protect your body from the changes happening beneath the surface.

If your goal is not just to “move more,” but to stay strong, capable, and resilient for decades to come, walking alone isn’t enough.

Let’s break down why.

What’s Actually Changing in Your Body During Menopause

Menopause is not just a phase. It’s a full body transition driven largely by declining estrogen levels, and those hormonal shifts affect far more than your cycle.

Muscle Loss Accelerates

Estrogen plays a protective role in muscle maintenance. As levels decline, sarcopenia (age related muscle loss) accelerates. Without intentional resistance training, women can lose muscle at a faster rate in midlife than at any other point.

Less muscle means:

• Reduced metabolic health
• Decreased strength and power
• Higher risk of injury and falls

Bone Density Declines

Estrogen is also critical for bone remodeling. During menopause, bone mineral density decreases, increasing fracture risk, especially in the hips, spine, and wrists.

Walking does load the bones slightly, but not enough to meaningfully slow bone loss.

Stiffness and Chronic Pain Increase

Many women notice more joint stiffness, aches, and chronic pain in perimenopause and menopause. This is not because movement is dangerous, but because connective tissue adapts differently without estrogen.

Avoiding strength and power work often makes pain worse over time, not better.

For a deeper look at this connection, see Menopause and Joint Pain: The Estrogen Connection.

Cardiovascular Health Shifts

Hormonal changes also impact cardiovascular function. VO₂ max declines more rapidly with age in women, and heart disease risk increases after menopause.

Cardio matters. But the type and intensity matter too.

What Is Zone 2 Cardio, Really?

Zone 2 cardio refers to steady state, moderate intensity movement where you can still hold a conversation, but feel slightly challenged. For many women in menopause, this looks like:

• Brisk walking
• Easy cycling
• Light jogging
• Low intensity cardio classes

The benefits of Zone 2 cardio in menopause are real:

• Improved aerobic base
• Better blood sugar regulation
• Reduced stress and cortisol load
• Support for daily movement consistency

Zone 2 cardio is a foundation, not a complete system.

What the ACSM Guidelines Actually Recommend

According to the American College of Sports Medicine, adults should aim for:

• At least 30 minutes of moderate intensity cardio, 2 or more days per week for general health and maintenance

Notice the wording: minimum and general health.

These guidelines are not designed to:

• Prevent muscle loss
• Protect bone density
• Maintain power and balance
• Reduce fall risk

They describe the floor, not the ceiling.

Why Strength Training Is Non Negotiable in Menopause

Strength training is not about chasing soreness or lifting heavy for the sake of it. It is about preserving the tissue that keeps you mobile and independent.

Benefits of Strength Training in Menopause

• Improved joint stability and pain management
• Increased muscle mass and metabolic support
• Bone loading that helps slow density loss
• Better posture and daily function

Strength training also improves confidence. Many women discover they feel better when they stop avoiding resistance and start building capacity.

If you want guidance that fits real life and real bodies, this is where exploring structured strength programs designed for midlife can make a meaningful difference.

The Missing Link: Power and Plyometrics

This is the piece most women are told to avoid, and it may be the most important.

Power refers to your ability to produce force quickly. It declines faster than strength with age, and it plays a huge role in:

• Balance and fall prevention
• Cardiovascular capacity
• Functional independence

Benefits of Plyometrics and Power Training

• Improved heart health and cardio efficiency
• Better coordination and reaction time
• Support for menopause symptom management
• Reduced fall risk when trained appropriately

Plyometrics do not have to mean box jumps or high impact workouts. Power can be trained through:

• Low amplitude hops
• Medicine ball throws
• Fast controlled step ups
• Modified explosive movements

The key is progressive exposure, not intensity for intensity’s sake.

Safe Exercise Options for Perimenopausal and Menopausal Women

A well balanced routine includes:

Strength Training

• 2 to 3 sessions per week
• Focus on full body movements
• Progress load gradually

Power and Plyometrics

• 1 to 2 sessions per week
• Modified based on joint health and fall risk
• Emphasis on quality and control

Zone 2 Cardio

• Used for recovery, aerobic base, and daily movement
• Walking, cycling, hiking, or swimming

Pain, stiffness, and fear are signals to modify, not reasons to avoid entire categories of movement.

So… Is Zone 2 Cardio in Menopause Enough?

Zone 2 cardio in menopause is valuable. It supports heart health, consistency, and stress regulation.

But it is not enough on its own.

Walking keeps you moving.
Strength keeps you stable.
Power keeps you resilient.

When combined, they create a body that is not just active, but capable.

The Bottom Line

Your body in menopause is not fragile. It is adaptable.

You do not need to train like you’re in your twenties, but you also do not need to limit yourself to what feels “safe” forever.

If you want to age with strength, protect your joints, and support your long term heart health, your routine needs more than walking.

And if you’re ready to build that foundation with guidance designed specifically for this phase of life, now is the time to explore programs that support strength, power, and longevity together!