While many people think of heart disease as a something that affects men, it’s also a serious risk for women and it is the leading cause of death for women worldwide. Women are especially affected after menopause, when estrogen levels decline. Factors like stress, a sedentary lifestyle, poor diet, and smoking can further increase risk. An essential key to keeping your heart healthy is engaging in cardiovascular activity.
Regular exercise is one of the most powerful tools you can use to strengthen your heart, and it is important to prioritize including a fitness routine into your daily life. Having an exercise routine doesn’t require expensive equipment or spending hours training; it just means you need to be consistent with movement in your daily life.
How much exercise do woman need?
According to the American Heart Association, adults should aim for:
- At least 150 minutes of moderate-intensity aerobic activity per week
OR - 75 minutes of vigorous-intensity aerobic activity per week
Ideally spread across the week - Plus, 2 days per week of muscle-strengthening activities
That breaks down to just 30 minutes a day, 5 days a week. When you break it down into a daily goal, it is easier to build into your day and reach your goal.
Exercises to keep your heart pumping
- Brisk walking – Simple, low-impact, and effective. Walking improves circulation, lowers blood pressure, and boosts mood. Need help getting started? Check out this 30 minute beginner interval walking workout
- Cycling – Great for building lower body strength while being gentle on your joints. Biking outdoors or using a stationary bike are both beneficial.
- Swimming – A full-body workout that improves endurance, lung capacity, and heart function, and it is also easy on the joints. Other pool exercises can also improve heart health, such as pool aerobics.
- Running or Jogging – A powerful aerobic exercise that boosts heart rate and burns calories quickly.
- Strength Training – It builds muscle and helps preserve lean body mass, which helps metabolism.
- Dancing – A fun workout that is easy to do and can also help with stress reduction.
- Aerobics class – These fun routines help with coordination and help build endurance while getting your heart pumping.
- Yoga and Pilates – Strength exercises which use your own body weight in poses to improve core body strength and flexibility. The nature of these exercises with soothing music and a meditation component also helps with stress relief.
Doing a variety of these exercises can help as you target different muscle groups, and the variety can keep your exercise routine fun! The main thing is staying consistent and aiming to get movement every day.
- Set realistic goals for yourself: Start with a 10-minute walk and build up gradually.
- Make it social: Join a class or walk with a friend for accountability.
- Listen to your body: Rest when needed and talk to your doctor before starting any new fitness routine, especially if you have health concerns.
Keeping your heart healthy does not require you to push yourself to extremes, aim to make movement and exercise a regular part of your life. With just 150 minutes of moderate activity a week, women can significantly lower their risk of heart disease, boost mood, and feel more energized every day.