18th June 2026
Recent research has revealed that for women, the perimenopause, the transitional phase leading up to the menopause proper, is the ideal time to take stock of cardiovascular risk and consider (and make) appropriate lifestyle changes.
According to the study, perimenopausal women could be twice as likely to experience poorer cardiovascular health scores. Its authors attribute this to high blood sugar and cholesterol levels among this group.
The 2007-2020 study of 9,248 females in the US, all aged 18 to 80, was published in the Journal of the American Heart Association. It measured cardiovascular health via eight metrics including:
The work found that perimenopausal women were 76% more likely to have higher cholesterol levels, and 83% more likely to have high blood sugar.
Cardiologist Jossef Amirian (who wasn’t involved in the study) stressed the importance of perimenopause as a time when hormone levels, and particularly oestrogen, are changing. This leads to a potential shift in body fat distribution, levels of blood glucose and cholesterol, blood flow and circulation.
He described this point in a woman’s life as a ‘window of opportunity’ to reduce the risk of cardiovascular disease and so lessen the danger of heart attacks and strokes.
In other words, heart-healthy behaviour during perimenopause significantly boosts both overall health and long-term cardiovascular outcomes.
“Proper and adequate sleep, heart-healthy eating habits, and an exercise regimen focused on aerobic activity and strength training are key, especially at this time in one’s life,” concluded Amirian.
Separate research, also published recently, looked at the link between muscle strength and mortality risk in older women. The team, again based in the US, involved nearly 5,500 females aged between 63 and 99. Each of them was followed for, on average, 8.4 years. Participants undertook two basic strength tests; one measured grip strength while the other timed the person standing up from a chair five times. The women also wore a motion sensor for a week to assess physical activity and sedentary behaviour.
During the follow-up period of this study, nearly 2,000 of those taking part died. And greater muscle strength had a clear link with mortality.
The research found that those with the best grip strength had a 33% lower chance of dying prematurely compared to those who had the lowest. (And this remained the case even after a range of other factors such as smoking and blood pressure were taken into account, and among those who did not complete the recommended weekly 150 minutes of endurance exercise.)
Those who could stand up from sitting in a chair most quickly had a roughly 37% lower mortality risk than those who were slowest.
So grip strength is a robust marker of mortality risk. This work also highlights the significance of muscle strength as we age, as well as the recommendation to do strength training at least twice weekly.
At the same time, an article published this spring by Women’s Health again stresses the importance of building strength as we get older. It also points out that while doing more reps improves ability to use muscle repeatedly over time; to build strength you need stronger muscular contractions. So heavier weights and lifting more than you think you can be the way forward, rather than simply adding more reps.
It’s also good if you can include high-intensity, explosive movements such as jumping in your routine.
We have previously written before about how to tackle exercise during perimenopause and the menopause itself, as well as the physical and mental health benefits of strength training.
We’ve also made suggestions for how to make a workout plan for your upper body.
So we’re acutely aware that everyone should be doing some form of strength training as part of their exercise regime, but particularly women going through perimenopause and menopause.
And you may not have appreciated all the myriad advantages of working out in the fresh air, from the reduced stress and energy boost to enhanced focus and self-esteem. What’s more, open-air exercise spaces are free at the point of use with no complex joining structure, plus they’re sociable and inclusive places.
Fresh Air Fitness operates across the housing, health, education, prison and tourism sectors and beyond. Our robust, high-quality outdoor gym equipment is built to last and has a 25-year guarantee.
Our recently launched range of resistance equipment aims to provide intuitive fitness experiences that support progress and which people engage with over the long term.
So consider making good use of your local park gym to build endurance and strength. Interested in learning more about creating an al fresco exercise in your own community? Get in touch and we’ll talk you through some options.
