February is Heart Health Month, so it is a perfect time to highlight some straightforward habits that can keep your ticker in tip-top shape. Let’s dive into how activities like strength training, cardio, and stress management can support your heart’s well-being.

1. Lift Weights

Strength training isn’t just about getting stronger muscles—it’s also beneficial for your heart because it helps improve metabolism, reduce blood pressure, and enhance circulation. Research from the American Heart Association suggests that resistance training can lower the risk of cardiovascular disease by improving cholesterol levels, reducing body fat, and increasing insulin sensitivity. Unlike cardio, which primarily strengthens the heart muscle directly, strength training helps by reducing the overall workload on the heart—a stronger body means the heart doesn’t have to work as hard to perform daily activities.

To see benefits, aim for two to three strength-training sessions per week, targeting major muscle groups with exercises like squats, lunges, deadlifts, push-ups, and rows. Bodyweight exercises, resistance bands, and free weights all count—what’s important is progressive overload, gradually increasing weight, reps, or intensity to keep challenging the muscles. A study in Medicine & Science in Sports & Exercise found that even one hour of strength training per week can reduce the risk of heart attack and stroke.

Strength training also helps combat sarcopenia, the age-related loss of muscle mass, which is linked to a higher risk of heart disease. Combining resistance training with aerobic exercise creates a balanced approach to heart health, as both forms of movement support cardiovascular function in different ways. For beginners, starting with full-body workouts twice a week and focusing on proper form is a great way to build a strong foundation. Over time, incorporating heavier weights or more challenging movements can further enhance heart and overall health.

Because strength training is a key part of heart health, it is important to invest in the right tools can help you stay on track. At BodyKore, we provide high-quality commercial-grade strength training equipment designed for everyone, from beginners to seasoned athletes. Explore our extensive collection and bring the benefits of resistance training into your home or gym today.

2. Do Cardio

Aerobic exercises like walking, swimming, cycling, and running strengthen the heart muscle, improve circulation and help regulate blood pressure. The American College of Cardiology recommends at least 150 minutes of moderate-intensity aerobic exercise per week or 75 minutes of vigorous activity for heart health benefits. A study in the Journal of the American College of Cardiology also found that even short bursts of exercise—like a brisk 10-minute walk—can contribute to a lower risk of heart disease.

Different forms of cardio have unique benefits. High-intensity interval training (HIIT), which alternates between bursts of intense effort and short recovery periods, has been shown to improve heart function, lower blood pressure, and enhance insulin sensitivity in a shorter time compared to steady-state cardio. On the other hand, low-intensity steady-state (LISS) cardio, such as long walks or leisurely bike rides, is easier on the joints and can still support heart health. Mixing different forms of cardio into your routine keeps workouts interesting and ensures well-rounded cardiovascular benefits.

For those with busy schedules, incorporating movement throughout the day—taking the stairs, walking meetings, or short dance breaks—can add up. Even a few minutes of daily movement is better than none, and every step contributes to a healthier heart.

3. Manage Stress

According to The American Heart Association, stress can take a toll on the heart by triggering harmful behaviors like overeating, smoking, and inactivity while also increasing inflammation and blood pressure. When the body experiences constant stress, adrenaline and other hormones surge, causing the heart rate to rise and blood vessels to constrict. Over time, this can contribute to high blood pressure, irregular heart rhythms, and a greater risk of heart disease and stroke. While stress itself isn’t always harmful, chronic stress—when the body stays in high gear for long periods—can have lasting effects on cardiovascular health.

Managing stress is an important step in protecting your heart. A good workout, quality sleep, and relaxation techniques like meditation or deep breathing can help regulate stress hormones. Staying socially connected, engaging in hobbies, and maintaining a positive mindset—such as practicing gratitude—are also linked to better heart health. If stress feels overwhelming, seeking support from a healthcare provider or joining a stress management program can provide effective coping strategies. Identifying personal stress triggers and making small, consistent changes can lead to better overall well-being and a healthier heart.

Bringing It All Together

By weaving strength training, cardio, and stress management into your daily life, you’re setting up a solid foundation for long-term heart health. Remember, it’s about consistency and finding activities you enjoy. Before starting any new exercise regimen, it’s wise to consult with a healthcare provider, especially if you have existing health conditions.

Here’s to a heart-healthy journey!