Women have unique risk factors for heart disease, such as hormonal changes due to menopause, that can increase their risk of cardiovascular disease. Pregnancy-related conditions such as preeclampsia and gestational diabetes also increase the risk of future heart disease, so women should be especially vigilant about prevention measures.
One such measure is to stay healthy, and cardiovascular exercise has been shown to have a significant effect on heart health in a number of ways.
Regular aerobic exercise strengthens the heart muscle, making it more efficient at pumping blood and putting less strain on the heart, said training developer Mesha Gay-Wright. It also increases blood flow, improves circulation and improves the delivery of oxygen and nutrients to tissues.
“Continuous cardiovascular activity helps improve blood vessel elasticity, lower blood pressure and reduce levels of bad cholesterol that can build up in your arteries and lead to heart disease,” she explained.
“Regular aerobic exercise regulates blood sugar levels and reduces the risk of diabetes, which is a significant risk factor for heart disease. It also helps burn calories and reduce body fat, reducing strain on the heart and lowering the risk of heart disease.”
Here are some cardio exercises she says are great for improving your heart health.
Running/jogging
Sustained running or jogging strengthens the heart and improves cardiovascular endurance.
cycling
Whether you ride a stationary bike or outdoors, cycling is a low-impact exercise that can improve your heart health.
swimming
Swimming is a full-body workout that’s easy on your joints and gets your heart rate up.
Brisk walking
This is a simple and effective way to improve your cardiovascular health, especially if done regularly.
Skipping rope
A high-intensity workout that rapidly increases your heart rate and improves your cardiovascular fitness.
Aerobics Class
Activities like Zumba, step aerobics and dance classes are fun ways to get your heart rate up.
Elliptical Training
It puts less strain on your knees and joints and provides excellent aerobic exercise.
High Intensity Interval Training
Alternating short bouts of intense exercise with periods of lower intensity exercise or rest can help keep your heart pumping.
Climbing stairs
Whether you use a machine or actual stairs, this workout is great for improving your cardiovascular health and leg strength.
hiking
Hiking, especially on trails with elevation changes, is a great aerobic workout with the added benefit of being outdoors.
Dancing
Dancing in any form, whether in class or at home, is a fun way to boost your heart health.
“Incorporating these workouts into your daily routine will help maintain your heart health and keep you motivated,” Wright says. “Regular cardiovascular exercise definitely contributes to your overall health.”
