From mood swings to sleepless nights, menopause hits women with a barrage of frustrating and often debilitating symptoms.
Women go to great lengths to manage these challenges, turning to hormone therapy, medications, and alternative treatments like acupuncture and hypnosis.
But some fitness experts say there’s another daily habit that could make a game-changing difference.
“While cardiovascular exercise is beneficial at any stage of life, during this transition, it plays a critical role in maintaining long-term health, energy and overall quality of life,” Rachel Vaziralli, director of fitness design at Orangetheory Fitness, told The Post.
When it comes to menopause, failing to get your heart rate up isn’t just a missed opportunity for better fitness — it can lead to serious health consequences.
“Cardio becomes even more essential during perimenopause and menopause as the body undergoes hormonal changes that increase the risk of heart disease, weight gain, insulin resistance and mood fluctuations,” Vaziralli said.
Cardio can also help slow the natural decline in cardiovascular fitness that happens with age.
“At Orangetheory, we observe that women in the perimenopause and menopause stages who engage in regular cardiovascular training often exhibit higher aerobic fitness compared to their age-matched peers who are less active,” said Dr. Brittany Leboeuf, an applied exercise physiologist and research scientist at the fitness chain.
Beyond physical benefits, cardio can also provide major mental health perks, which is especially important as “the change” can throw your emotions out of whack.
“Regular physical activity can help alleviate stress, anxiety and depressive symptoms, which may intensify during menopause due to hormonal fluctuations,” Leboeuf said.
How to tailor your workouts during menopause
To maximize the benefits of your workouts, women going through menopause should aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity exercise each week, according to Leboeuf.
“Activities such as brisk walking, cycling, swimming or dancing are excellent options to meet these guidelines while supporting heart health and metabolic function,” she said.
But cardio isn’t the only key — combining various types of exercise can also help tackle specific menopause symptoms.
“[A] combination of strength training, cardiovascular exercise and mobility work can help manage menopause symptoms, such as fatigue, mood swings and joint pain,” Vaziralli said.
Beyond menopause
Cardio isn’t just useful during menopause; it can also reduce the risk of health issues that women often face after the transition.
“A well-rounded exercise routine that includes strength training, cardio and mobility work can help mitigate common post-menopausal concerns such as bone loss, muscle decline, joint discomfort and decreased balance,” Vaziralli said.
Interval-based cardio exercises, such as treadmill, rowing and floor circuits — like those offered at Orangetheory — also improve heart health, metabolism and the body’s ability to regulate blood sugar levels.
“These structured, science-backed workouts provide an efficient way to incorporate all these elements in one session,” Vaziralli said.
Consistency is key
“Consistency matters more than perfection,” Vaziralli said. “Even shorter workouts make a difference, and staying active regularly delivers the best long-term benefits.”
But remember, during perimenopause and menopause, your energy levels and symptoms can fluctuate, so Vaziralli said it’s important to give yourself some grace if you need a rest day.
And, of course, “combining exercise with balanced nutrition, stress management and quality sleep will help optimize results and enhance well-being during this transition,” she said.
