The Truth About Zone 2 Cardio for Women Over 50: Here's What You Need to Know

I’m not sure where the rumor started, but somewhere along the line cardio became the enemy for midlife women. You know the one: “Just stick to walking—because if your heart rate gets too high, you’ll spike cortisol, stall fat loss, and suddenly store belly fat.”

 Deep breath and Let’s clear this up once and for all.

If you’re a woman over 50 trying to understand how cardio fits into your routine—especially this thing called Zone 2—you’re not alone. The advice out there is confusing, conflicting, and (frankly) often coming from people trying to sell you a cortisol balancing supplement.

So today, we’re breaking down the truth about Zone 2 cardio for women over 50—what it is, why it matters, and how to make it work for your life and your goals.

First things first: What is Zone 2 cardio?

Zone 2 cardio is a moderate-intensity effort where your heart rate stays between 60–70% of your maximum. For most women, this looks like a brisk walk, light jog, bike ride, or hike that gets your heart rate up enough that you’re breathing heavier—but still able to carry on a conversation.

Think: slightly breathless but not gasping.

Zone 2 is often called the “fat-burning zone,” which sounds like a gimmick, but it’s actually a real thing. This is the zone where your body uses more fat as fuel compared to carbohydrates. That doesn’t mean it’s the only way to burn fat—but it does mean it’s incredibly helpful for improving your metabolic flexibility and overall endurance.

And yes, it counts—even if you’re “just” walking (as long as your heart rate is responding to that effort)

It’s not about the type of exercise. It’s about how your heart responds to the work.

Why Zone 2 is a game-changer in midlife

Let’s be real: most women in their 40s, 50s, and 60s aren’t training for a triathlon. We want to feel strong, have energy, age well, and not feel like our bodies are betraying us.

That’s where Zone 2 cardio shines.

Here’s what it does for you:

• Improves your cardiovascular health (aka your heart gets stronger)

• Increases mitochondrial efficiency (hello, more energy!)

• Helps regulate blood sugar and insulin

• Lowers resting heart rate and blood pressure

• Enhances recovery and endurance for strength workouts

• Supports fat loss—without wrecking your recovery

And best of all?

It doesn’t leave you wiped out. You can recover well, do it often, and layer it into your life without burning out.

So when someone tells you cardio is bad because it raises cortisol… let’s unpack that.

“But doesn’t cardio raise cortisol?”

Yes. And…that’s kind of the point.

Exercise is a form of intentional stress. Cortisol rises during a workout—and then should fall afterward. That’s called the adaptive stress response. It’s how we get stronger.

The problem isn’t that your cortisol goes up. The problem is when it stays elevated all day long because you’re under-recovered, underfed, over-caffeinated, stressed out, and hitting the Peloton seven days a week.

Balance is key.

If your workouts are always high-intensity—like spin, HIIT bootcamps, or long runs—you’re placing a significant load on your nervous system. That can be amazing if your recovery matches the demand.

But if you’re in a season of poor sleep, hormone changes, work stress, and under-fueling? That load can lead to burnout, muscle loss, and inflammation.

So no—you don’t need to fear cardio.

You just need to be smart about how much and how often.

How to balance Zone 2 and higher intensity training

The goal isn’t to avoid intensity. It’s to dose it appropriately.

Here’s what I recommend for most midlife women:

• Aim for 150 minutes of moderate-intensity cardio per week (that’s ~30 minutes, five days a week)

• Spend 2–3 of those sessions in Zone 2

• Add short bursts of higher-intensity intervals (Zone 4 or 5) 1–2x per week, if your recovery allows

• Focus on strength training 2–3x per week as your foundation

• Prioritize recovery—sleep, protein, hydration, stress management

For example: you might walk briskly most days, sprinkle in some stairs or intervals once or twice a week, and lift weights three times per week. 

That’s an incredible, balanced training plan.

What counts as Zone 2 cardio?

You don’t need a fancy treadmill or structured training plan to hit Zone 2. Here are some real-life examples:

• A brisk walk in your neighborhood with a slight incline

• A hike with some elevation gain

• A steady-state bike ride at a moderate pace

• Swimming laps without racing the clock

• Using a rowing machine or elliptical at a pace you could sustain for 30–45 minutes

Want to level it up? Add a weighted vest to your walks or increase your incline to challenge your heart a bit more.(but remember that weighted vest is not a substitute for for strength training)

Cardio doesn’t have to be complicated

One of the bigger mistakes I see midlife women make when it comes to cardio is falling into an all-or-nothing mindset around heart rate zones.

There is no ‘perfect’ protocol and you likely don’t need to follow exact zone breakdowns like a competitive athlete to see results.You also don't have to hit precise time targets every single day.

Sure, a Fitbit or Apple Watch can help give you a general idea of where your heart rate is during a workout. But you don’t need to hold rigidly to these numbers.

What matters more? That you’re moving regularly and intentionally.

A good rule of thumb: aim to get moderately breathless most days. That’s your Zone 2 sweet spot—and a great foundation to build on. Once you’ve established that, you can sprinkle in higher-intensity efforts if and when it makes sense for your goals.

Just remember: more isn’t always better. Especially when it comes to HIIT.

Your heart is a muscle. It needs to be challenged. But it also needs to recover.

Finding the right dose for your season of life is what will make the biggest difference—not following rigid rules or what someone on TikTok said about cortisol.

Final thoughts: The truth about Zone 2 cardio for women over 50

Here’s what I hope you take away from all of this:

Zone 2 cardio is one of the most effective, low-stress, and sustainable forms of exercise you can do to support your heart, metabolism, and long-term health.

It’s not a waste of time.And it absolutely counts and can help you get fitter and lose weight if that’s a goal.

Start where you are. Walk briskly. Breathe a little heavier. Build up your capacity. Then sprinkle in some intensity as your fitness improves.

The truth about Zone 2 cardio for women over 50? It’s not magic—but it works.

And when you pair it with smart strength training, solid recovery, and supportive nutrition—you’ve got a recipe for long-term results.

Looking for simple strength workouts to pair with your cardio? Grab my free Strength Made Simple guide—five bodyweight workouts you can do at home in under 40 minutes. No equipment needed.

Download Now!

Zone 2 Cardio for Women Over 50