Yahoo Lifestyle 'I'm a Cardiologist. Here's How Women Can Cut Their Heart Disease Risk In Half'
Heart disease is the leading cause of death for men, women and people of most racial and ethnic groups, causing avoid complications such as heart attack, stroke and even damage to the kidney and liver and killing someone every 33 seconds.
It could be considered partially hereditary since certain genes can contribute to the development of this condition, but there are a lot of ways to lower heart disease risk: Examples of heart-healthy habits include cooking more, telling your loved ones about your goals so they can help keep you accountable, sleeping enough and managing stress as much as possible. Even having a pet can lower your heart attack risk—and now, new research indicates that one previous heart-healthy habit may be even easier to implement to reap the benefits.
Related: Want to Get In Shape Without The Time Commitment? Try One of These HIIT Workouts for Beginners
The Quick and Easy Habit That Can Cut Heart Disease Risk in Half for Women
It turns out, even a very short bout of exercise can make a major impact on women's heart health. According to a 2024 study in the British Journal of Sports Medicine, 3.4 minutes of intense physical activity is hugely beneficial for women. It may cause the risk of heart attack to be 51% lower and reduces the risk of heart failure by 67%. That's huge!
How a Short, Intense Bout of Exercise Can Lower Heart Disease Risk for Women
It’s important to give some context to that research, though: “This study was observational and was used to generate hypothesis, thus stimulating further research,” says Dr. Bradley Serwer, MD, an interventional cardiologist and chief medical officer at VitalSolution, an Ingenovis Health company.
In other words, research into this connection is ongoing.
But while the reasoning behind the association can’t be explained by the study, Dr. Serwer reiterates what we've known for decades: “Ultimately, the risks of cardiac disease and its complications are reduced by an active lifestyle.”
More specifically, aerobic exercise leads to improvements in vagal tone (the nerve that regulates blood pressure and more), as well as lower heart rates, lower blood pressure and better control of comorbid conditions, such as hypertension (high blood pressure), diabetes and hypercholesterolemia (high cholesterol), he says.
Additionally, a 2021 article in the International Journal of Environmental Research and Public Health reported that HIIT, or high-interval intensity training, more effectively increases aerobic activity in cardiac patients.
🩺 SIGN UP for tips to stay healthy & fit with the top moves, clean eats, health trends & more delivered right to your inbox twice a week 💊
Specific Types of Exercise to Benefit Women's Heart Health
You can engage in intense exercise in all kinds of ways: “mountain climbers,” speed walking, a face-paced Zumba dance on YouTube, sprints and more.
Really, any type of exercise is helpful. “The most important lesson learned is to avoid being sedentary,” Dr. Serwer says. “Sitting for prolonged periods of time can be very detrimental to one’s cardiovascular health.”
Some specific options he recommends include getting up and walking, doing some yoga stretches and climbing stairs. These activities can help clear your mind, he adds, improving mental focus and regulating both your heart rate and blood pressure.
If you plan on starting a workout plan, congrats! Just know a few things first.
First and foremost, Dr. Serwer urges patients to keep themselves safe when exercising. “The first step is to meet with your primary care providers to ensure that you are healthy enough for exercise,” he advised. “They may direct you to physical therapy or occupational therapy if you have specific physical limitations.”
Related: 19 Workouts That Are Great for Your Heart, From Walking and Water Aerobics to Boxing and Burpees
Next, he encourages setting a health goal and working to meet it in the safest manner.
“While running long distances might have significant cardiovascular benefits, the wear and tear might be too much or impossible for some people,” he adds.
Some people may prefer swimming,water aerobics, walking or cycling. He also recommends exercising with someone who can provide motivation.
Last but certainly not least, take it slow. Otherwise, your well-intentioned efforts may backfire. “Overuse injuries are common and can derail your health goals early in the process,” Dr. Serwer says. “Don’t try to reach your goals on day one!”
Up Next:
Related: This Is the Best Type of Exercise if You Have a Heart Condition, According to Cardiologists
Sources
"Heart Disease Facts." CDC
"Know your risk: Family history and heart disease." The Heart Foundation
"Heart Disease." Cleveland Clinic
Device-measured vigorous intermittent lifestyle physical activity (VILPA) and major adverse cardiovascular events: evidence of sex differences, British Journal of Sports Medicine
Evidence-Based Effects of High-Intensity Interval Training on Exercise Capacity and Health: A Review with Historical Perspective, International Journal of Environmental Research and Public Health
