How I Train My Heart (and My Neurodivergent Mind) at 52 and Post-Menopause

Sharon Worth
Oct 3
3 min read

Your Heart Is Your Most Important Muscle — And It Never Stops Working

Your heart is the one muscle that works for you every second of every day. Yet so many women treat heart health as something to “think about later.”The truth is, later comes sooner than we expect.

Why Heart Health Matters at Every Stage

For women, heart health deserves care throughout life.After menopause, LDL (the “bad” cholesterol) naturally rises, and cardiovascular risks increase if we are not mindful. Even before menopause, our monthly cycle affects energy — learning to work with our bodies, not against them, makes all the difference.

High Intensity vs. Low Intensity

Why both matter more than choosing one

Some workouts make your heart race. Others move you gently. Both are valuable — together they create the sweet spot for long-term heart health.

High-intensity exercise (sprints, hill climbs, HIIT) improves cardiovascular fitness, lowers LDL, boosts VO₂ max, supports muscle mass, and helps your body process glucose.
Low-intensity movement (walking, gentle cycling, yoga, mobility work) activates your parasympathetic nervous system, aids recovery, reduces heart disease risk, and improves sleep.

Too much of only one type has drawbacks:

Only low intensity: You may miss out on strength, fitness, and metabolic gains.
Only high intensity: You risk burnout, stress hormone spikes, and in some cases irregular 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. Hormonal changes during the month can naturally affect energy levels. During menstruation or on days when fatigue and brain fog hit, it helps to dial back the intensity.

Gentle options for those days:

Walking
Restorative yoga
Stretching or mobility work
Light cycling

This way, you stay consistent without forcing your body when it needs kindness.

My Exercise Routine at 52 (Post-Menopause, ADHD, Autistic)

I’ve built a rhythm that works for my heart, hormones, and neurodivergent brain. It gives me structure without tipping into overwhelm.

Here’s my week:

Daily walking and cycling — I walk or cycle instead of driving whenever I can. It keeps me active without feeling like “exercise homework.”
1–2 HIIT sessions — Short and sharp, enough to challenge my heart and lungs without draining energy.
2–3 strength training sessions — Lifting weights helps my muscles, bones, and heart, and makes daily tasks easier with age.
Daily yoga (10–15 minutes) — A mix of stretch and breathwork keeps me grounded.
Foam rolling once or twice a week — Usually on recovery days or after long walks to keep circulation and mobility healthy.

Why This Works for Me

Routine is my anchor. Predictability keeps me calm and removes decision fatigue (“Should I work out today? What should I do?”).

Movement also gives me a daily dopamine boost — vital for ADHD brains. That gentle lift after a walk or the buzz from a HIIT session isn’t just physical, it’s mental fuel.

This routine gives me:

Consistency without boredom — variety but with predictability
Regulation — walking and yoga help me manage stress and sensory overload
Focus — movement before work helps me settle into tasks
Mood stability — exercise smooths out dips with natural dopamine and serotonin

The Heart-Healthy Bottom Line

You don’t need to thrash yourself daily to protect your heart. A healthy heart thrives on variety, balance, and recovery.

For most women, that means:

Low intensity most days — walking, cycling, gentle stretching
High intensity once or twice a week — short, powerful bursts
Strength training — for muscles, bones, heart, and longevity
Rest and recovery — because growth happens during downtime

Your heart doesn’t care if it’s a spin bike, a yoga mat, or dancing in your kitchen. It cares that you keep showing up — even on the days when showing up means keeping it gentle.

And at 52, I can tell you this with certainty: there is no “later” when it comes to your heart.

The time is now.

Sharon Worth