How To Build A Heart-Healthy Workout Routine, According To A Cardiologist

Cardiovascular health is a major concern in the United States, with heart disease causing about one in every five deaths. But too many women make the mistake of thinking it’s an isolated age-related issue, writing it off as something to address when they’re older. Meanwhile, nearly one in four women ages 20 to 44 are currently living with some form of cardiovascular disease, a number projected to rise to nearly one in three by 2050. The earlier women establish heart-healthy habits, the better positioned they are to reduce their cardiovascular risk as they get older. And regular exercise happens to be one of the best preventative measures you can take.

“Exercise programs should consist of a combination of cardio exercise and strength training,” says Nieca Goldberg, MD, cardiologist at NYU Langone Health. “Cardio exercise can include walking, cycling, running, swimming, or dancing. Strength training should include exercises that work the upper and lower body.”

When it comes to exercise, many people tend to favor either cardio or strength training, but having a balance of both scheduled into your week is your best bet, as each provides its own respective health benefits. Regular cardio exercise can lower blood pressure, LDL cholesterol, and triglycerides while raising HDL cholesterol. It can also improve mood, insulin sensitivity, and blood glucose control, while lowering the risk of dementia.

For strength training, it’s recommended to include muscle-strengthening activities at least two days a week, working all the major muscle groups. For those two days, focus on the major movement patterns: pushing, pulling, hinging, squatting, lunging, carrying, and rotating. Relying on compound movements, which work multiple muscle groups at the same time, is a time-efficient way to maximize your time in the gym. Exercises like squats, rows, shoulder and chest presses, reverse lunges, deadlifts, and farmer’s carries can do a lot of the heavy lifting.

Cardio exercise should be done regularly, with a goal of at least 150 minutes of moderate-intensity aerobic activity per week or 75 minutes of vigorous aerobic activity per week, or a combination of both. This can be spread throughout the week however you see fit.

Strength training of the upper and lower body increases muscle mass and strengthens your muscles, which can improve your ability to do aerobic activities. It can also improve insulin sensitivity, support healthy blood pressure, and cardiovascular health. Aside from metabolic health, resistance training is essential for maintaining long-term independence, helping improve balance and functional strength. Sarcopenia is the gradual loss of muscle with age, naturally starting to decline 3 to 5 percent per decade starting around age 30. Accordingly, this significantly increases the risk of falls, fractures, physical disability, and mortality, making strength training important for longevity.

So, how would this look in practice? Start by scheduling two days of strength training per week, alternating between upper- and lower-body exercises or incorporating two full-body workouts. Aim for 30 minutes of moderate-intensity cardio for five days of the week, whether that’s brisk walking, cycling, swimming, or dancing. Check out this sample week below:

• Monday: Upper-body strength training
• Tuesday: Indoor cycling
• Wednesday: Lower-body strength training
• Thursday: Brisk walk
• Friday: Group fitness class
• Saturday: Brisk walk
• Sunday: Brisk walk

You can also break cardio into shorter sessions throughout the day if needed. For instance, that might look like taking 10-minute walks three times throughout your workday rather than doing it all in one chunk. Ultimately, the key is to choose activities you enjoy, gradually increase intensity as your fitness improves, and prioritize consistency over perfection to make it a long-term habit.