Your heart is your most important muscle, throughout your life. Yet so many women treat heart health like something to “think about later”. I’ve learned that later comes sooner than we think.
For women, heart health deserves attention at every stage of life. After menopause, LDL (“bad”) cholesterol naturally rises, while our risk of cardiovascular issues can creep up if we’re not mindful. But even before menopause, there are times in our monthly cycle when energy naturally dips – and learning to work with our bodies, not against them, makes all the difference.
High intensity vs low intensity – why doing both beats either/or…
Some workouts make your heart race; others keep you moving gently. Both are valuable, and together they create the sweet spot for long-term heart health.
High-intensity exercise – think sprints, hill climbs or HIIT – improves cardiovascular fitness, lowers LDL, boosts VO₂ max, supports muscle mass, and helps your body process glucose more effectively.
Low-intensity movement – like walking, gentle cycling, yoga or mobility work – activates your calming parasympathetic nervous system, improves recovery, reduces heart disease risk and helps you sleep better. Too much of either one type comes with drawbacks:
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- Only low intensity: You might miss out on fitness, strength and metabolic gains.
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- Only high intensity: You risk burnout, higher stress hormones and, in some cases, an increased risk of irregular heart rhythms like atrial fibrillation.
The best approach? Polarised training – mostly low intensity, with small but powerful doses of high intensity.
Honouring low-energy days
Our bodies aren’t machines – and for women, hormonal changes through the month can naturally affect energy levels. During menstruation, or on days when fatigue and brain fog hit, it’s worth dialling back the intensity.
On those days, choose movement that supports recovery and mood:
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- Gentle walking
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- Restorative yoga
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- Stretching or mobility work
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- Light cycling
This keeps you consistent without pushing your body when it’s asking for kindness.
My exercise routine at 52 (post-menopause, ADHD and autistic)
I’ve found a rhythm that works for my heart, my hormones and my neurodivergent brain, giving me structure without tipping into overwhelm. Here’s what my week usually looks like:
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- Daily walking and cycling: I walk or cycle instead of driving whenever I can. It keeps my activity levels high without feeling like “exercise homework”
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- 1 to 2 HIIT sessions: Short and sharp – enough to challenge my heart and lungs without draining my energy reserves
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- 2 to 3 strength training sessions: Lifting weights isn’t just about muscle – it’s also great for heart health, bone density and keeping daily tasks easier as I age
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- Daily yoga (10–15 mins): A little stretch, a little breathwork – it’s a grounding anchor for my day
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- Foam rolling once or twice a week: Usually on recovery days or after a long walk, to keep muscles supple and support circulation
Why this works for me as an autistic woman with ADHD
Routine is my happy place. Predictability helps me feel calm and grounded, and having a movement plan I can rely on removes decision fatigue (“Should I exercise today? What should I do?”).
Movement also gives me a daily dopamine boost. For ADHD brains, this is gold. That gentle rush after a walk or the buzz from a quick HIIT session isn’t just physical – it’s mental fuel.
Here’s what this routine gives me:
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- Consistency without boredom: The mix of intensities keeps things interesting but still predictable
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- Regulation: Low-intensity walks and yoga help me manage sensory overload and stress
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- Focus: Movement before work helps me settle into tasks and sustain concentration
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- Mood stability: Dopamine and serotonin from exercise help smooth out the mental dips
The heart-healthy bottom line
You don’t have to thrash yourself daily to protect your heart. In fact, a healthy heart thrives on variety, balance and recovery.
For most women, that means:
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- Low intensity most days – walking, cycling, gentle stretching
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- High intensity a couple of times a week – short, powerful bursts
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- Strength training – not just for muscles, but for bones, heart and longevity.
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- Rest and recovery – because adaptation happens when we give our bodies a break
Your heart doesn’t care if it’s a spin bike, a walk with a friend, a yoga flow or a dance in your kitchen. It cares that you keep showing up – even on the days when “showing up” looks gentle.
And at 52, I can tell you that there’s no “later” to start looking after it. The time is now. 💖