3 Minutes a Day for Heart Health in Perimenopause

New research shows that just a few minutes of intense movement can lower your risk of heart disease by up to 45%. Here's how I'm weaving it into daily life — and why it's a powerful tool for women’s health in perimenopause.

I’ve always loved movement. Not just for how it makes me feel physically, but for how it grounds me, connects me, and helps me stay centred through the wild ride of being a woman — especially now, as I navigate perimenopause.

But I also know that life gets full. There are days when I don’t have time for a full workout, or my body craves softness instead of intensity. Still, I want to support my heart, my hormones, and my longevity.

So when one of my students mentioned a study that said just three minutes a day for heart health in perimenopause could lower my risk of cardiovascular disease by 40–45%, I paused. Reread it. Then immediately wanted to share it with you.

This isn’t about pushing harder or working out longer. It’s about being smart, intentional, and consistent — especially during hormonal shifts, when our nervous system becomes more sensitive and our recovery capacity changes.

Here’s what I’ve learned — and how you can integrate this practice into your own life with ease, joy, and strength.

3 Minutes a Day for Heart Health in Perimenopause: Why It Works

In late 2023, a large-scale study published in The Lancet Public Health followed over 22,000 women aged 40–69 who did no formal exercise. The researchers found that just 1.5 to 4.5 minutes a day of vigorous movement (what they called “Vigorous Intermittent Lifestyle Physical Activity,” or VILPA) lowered the risk of heart disease, stroke, and heart failure by up to 45%.

The most encouraging part? These weren’t women doing gym workouts. They were walking uphill quickly, climbing stairs at a pace, or carrying heavy shopping bags.

In other words — regular women doing regular things, with intention.

That’s the core of this message: three minutes a day for heart health in perimenopause is realistic. It's effective. And it’s accessible to all of us.

Why this matters more now than ever

In perimenopause, our hormone levels begin to fluctuate — and eventually decline. Estrogen, which supports vascular flexibility and heart health, plays a protective role that starts to fade. This makes us more vulnerable to cardiovascular issues.

We’re also more sensitive to stress, inflammation, and overtraining. So instead of long, cortisol-spiking sessions, our bodies now thrive on short bursts of high-intensity effort, followed by quality rest and recovery.

This is where this method shines.

Short bursts (like dancing to one song or doing jump squats for 30 seconds) are enough to stimulate cardiovascular adaptation without overloading your system. They’re potent but not depleting — and this becomes a superpower for women navigating hormonal shifts.

How I integrate this into my week

✧ 3x per week: SoulSculpt classes I practice, prepare and teach three SoulSculpt classes a week online & in person in Cantabria— each one a blend of mobility, strength, and functional movement, but always with some cardiovascular element woven in. Whether we're focusing on endurance, deep strength, or mindful mobility, the breath lifts, the heart responds, and circulation improves. These sessions don’t just build physical resilience — they support heart health and hormonal balance in a way that feels grounded and intentional.

✧ 2x per week: Short Interval Intense Training (SIIT) I do 3 rounds of 30 seconds of effort (jump squats, kettlebell swings, etc.) followed by 1 minute of rest. My heart rate spikes to about 155–160 bpm, then fully recovers. This is the most powerful form of stimulus for me — short, sharp, and strategic.

✧ On other days: Heart-lifting “movement snacks” Even if I don’t do a SIIT session, I still raise my heart rate briefly with things like:

– Dancing like crazy for one track– Running up two flights of stairs– Quick hill walks with a loaded backpack– 60 seconds of fast punches or mountain climbers– Rebounding or skipping rope for 1 minute

It doesn’t need to be perfect. It needs to feel alive. And that’s enough.

How Soul Sculpt supports this rhythm

In my Soul Sculpt classes, we blend strength training, mobility, fascia work, and deep presence. Every session is crafted with women’s hormonal health in mind. We build endurance. We support bone and heart health. We stay deeply connected to our breath and body.

Some classes include heart-pumping intervals. Others focus on strength endurance. But every class honours the idea that consistency and awareness matter more than intensity alone.

You can now join Soul Sculpt online for free — one live class a week, plus full access to replays for four weeks. It’s the perfect way to experience these principles in your own space, at your own pace.

Why three minutes a day for heart health in perimenopause works (and what to remember)

1. It doesn’t have to be structured. A burst of dancing, brisk stairs, or fast walking counts.

2. Intensity matters more than duration. You want to reach that breathless-but-not-panicked place.

3. Rest and recovery are crucial. Especially with hormonal shifts, listen and honour your body.

4. Consistency > perfection. Some days will be full SIIT. Others just a heart-lifting moment.

The beauty is in how doable this becomes.It’s not about adding pressure.It’s about offering your body what it actually needs.

Join me in Spain — and feel it in your body

If you’re craving more than a class — if you want to move in nature, learn about women’s health, and reconnect to your rhythm — come join me for one of my retreats in Cantabria, Spain.

We walk, breathe, hike, laugh, strengthen and slow down. It’s feminine. It’s empowering. And it’s always rooted in the science and soul of what women truly need.

Upcoming dates are on my website. Some spaces still open — but they go quickly.

Final words

This small shift — this three minutes a day for heart health in perimenopause — has changed how I train, how I rest, and how I show up for myself.

It’s not a big ask. It’s not a hustle. It’s a gift of aliveness, a reminder of your strength, and a powerful way to protect your heart — in every sense.

You don’t need more time. You just need three intentional minutes. Every woman deserves that.

With love & heart always,

Shaini