When it comes to exercise during perimenopause, there’s a lot of confusion—especially around stress, cortisol, and which types of movement truly support our health. You’ve probably heard things like, “Don’t do HIIT, it raises cortisol!” or “Stick to gentle yoga to avoid stressing your system.”
But here’s the thing: stress isn’t the enemy. In fact, the right kind of stress—through movement—is exactly what your body needs to stay strong, resilient, and hormonally balanced. Dr. Stacy Sims, an exercise physiologist and nutrition scientist known for her groundbreaking research on women's physiology, explains:
“Yes, HIIT does increase cortisol (like all exercise), but because it’s such a strong stress to the body, the body responds in kind to reduce baseline cortisol levels with chronic exposure to high intensity.”
So, let’s explore why high-intensity exercise is essential during perimenopause, how to balance it with other forms of movement, and why mobility and somatic awareness are just as important as lifting weights or sprinting.
Cortisol: Friend, Not Foe
Cortisol has developed an unfair reputation, especially in the world of women’s health. But it’s not some villain hiding in your body, waiting to sabotage your health. Cortisol is a vital hormone that helps mobilise energy, regulate inflammation, and support your body’s natural stress response. Without it, you wouldn’t even get out of bed in the morning, let alone power through a workout.
The real issue isn’t cortisol itself—it’s chronic stress without adequate recovery. During perimenopause, hormonal fluctuations naturally create more stress in the system, which can leave you feeling wired, anxious, or drained. That’s why how you move matters.
Why High-Intensity Exercise (HIIT & SIIT) Matters
High-Intensity Interval Training (HIIT) and Sprint Interval Training (SIIT) create short, sharp spikes in cortisol—but this isn’t a bad thing. In fact, these brief bursts of stress are what make your body more resilient. Think of it like lifting weights for your nervous system: you challenge it, and it adapts to handle future stress more effectively.
Here’s why it’s essential during perimenopause:
Muscle Preservation: Hormonal shifts can lead to muscle loss. HIIT and resistance training help maintain and even build lean muscle mass.
Bone Density: High-impact movements stimulate bone growth, reducing the risk of osteoporosis.
Metabolic Health: These workouts improve insulin sensitivity and help regulate blood sugar levels.
Hormonal Resilience: Regular exposure to short-term stress through intense exercise can actually lower baseline cortisol over time.
So, no—you don’t need to fear high-intensity workouts. You need to embrace them, strategically.
But What About Long Hikes, Cycling, Yoga, and Pilates?
This is where balance comes into play.
Long Hikes & Cycling:These activities are absolutely beneficial, especially when done in nature. They support cardiovascular health, mental well-being, and endurance. The key is not overdoing them without proper recovery. Think of long hikes or cycles as complementary to your HIIT and strength sessions. They’re wonderful for the soul and the heart—but they shouldn’t replace strength training or sprint intervals.
Yoga & Pilates:While these practices might not raise your heart rate like HIIT, they’re vital for other reasons:
Mobility: Something often overlooked but crucial as we age. Maintaining range of motion keeps joints healthy and reduces the risk of injury.
Somatic Awareness: Connecting deeply with your body, breath, and nervous system, helping you to feel and respond to your body’s needs.
Stress Regulation: They activate the parasympathetic nervous system, balancing out the “fight or flight” stress response triggered by high-intensity work.
Where many exercise approaches fall short is in overlooking the importance of mobility. Yes, you need strength, speed, and power. But you also need to move fluidly, maintain joint health, and stay agile. Mobility isn’t just about stretching; it’s about moving with awareness, exploring your range of motion, and staying connected to your body’s evolving needs.
The Magic Is in the Mix
Think of your exercise routine like a well-balanced plate:
Protein: High-Intensity Exercise (HIIT, SIIT)
Fibre: Resistance Training
Healthy Fats: Mobility & Somatic Practices
Micronutrients: Long Hikes, Cycling, Gentle Movement
You wouldn’t eat the same food every day and expect to feel vibrant. The same goes for movement. Your body thrives on variety, especially during perimenopause when hormonal fluctuations change how your body responds to stress.
How to Do SIIT (Sprint Interval Training)
If you’re like me and a bit confused about what SIIT actually is, here’s a quick guide with tips to get you started:
SIIT is powerful and simple:
Work: 30–40 seconds at maximum effort.
Rest: 60–90 seconds (let your heart rate drop).
Rounds: 2–4 (10–20 minutes total with warm-up and cool-down).
Exercise Options:
No equipment: Jumping jacks, high knees, burpees.
Gym: Stationary bike, rowing machine.
Outdoors: Doing sprints during your runs or jogging/walking up a steep hill or stairs (the latter is one of my favourites, extra tip, I usually add a weighted vest!).
Frequency: 2–3 times per week is ideal to build resilience without overtaxing your system.
Final Thoughts
Perimenopause isn’t a time to shrink back. It’s a time to get strong—physically, mentally, and emotionally. High-intensity exercise isn’t something to fear; it’s a tool for resilience. But resilience isn’t just about pushing harder. It’s about knowing when to sprint, when to lift heavy, when to stretch, and when to be still.
So yes—lift heavy, sprint fast, hike long, breathe deeply, and move mindfully. Your body is your lifelong companion. Honour it with strength, grace, and awareness.
With love,
Shaini
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