Short and Sweet Instead of Long and Hard

For years, women were told that the key to staying healthy was spending hours doing steady-state cardio. Walk longer. Run farther. Stay on the treadmill.

But according to exercise physiologist Dr. Stacy Sims, women in midlife may benefit more from short bursts of high-intensity exercise than from long, moderate workouts.

Why? As we move through menopause, our bodies respond differently to exercise. Longer, harder sessions can increase the stress hormone cortisol. While cortisol helps us respond to challenges, too much of it for too long can work against many of our health and fitness goals.

Instead, Dr. Sims recommends sprint interval training—short, powerful efforts followed by plenty of recovery.

Try This Simple Finisher

After your regular walk, strength workout, or cardio session:

• Push as hard as you can for 20–30 seconds.
• Recover for at least 2 minutes.
• Repeat up to 5 times.

The goal is quality, not quantity. Each effort should feel strong and powerful. Dr. Sims calls this "full gas."

Why It Works

These short intervals can help:

• Improve insulin sensitivity
• Support healthy metabolism
• Increase fat burning, including stubborn visceral fat
• Strengthen mitochondria (your body's energy producers)
• Stimulate growth hormone production
• Help maintain power and fitness as we age

Don't Forget to Fuel

Another important tip from Dr. Sims: don't exercise on an empty stomach.

A small snack before exercise, such as a few bites of plant-based yogurt, can help support energy levels and recovery. After your workout, aim to eat a balanced meal or snack within 45 minutes to help your body rebuild and recover.

The Bottom Line

When it comes to fitness after 50, more isn't always better.

A brisk walk, regular strength training, and a few short bursts of high-intensity effort may be exactly what your body needs to stay strong, energetic, and resilient.

Sometimes the best results come from working smarter, not longer.