7 Heart-Healthy Workouts for Women

February 2020

Move your way to a stronger and healthier heart in honor of American Heart Month.

One of the heart-healthy workouts in this post is cardio exercise.

Your heart works hard for you, and it deserves some love in return! In honor of American Heart Month, let’s dive into some heart-healthy workouts for women you can add to your routine to care for this all-important organ: 

  1. At-home cardio exercises
  2. Running or jogging
  3. Biking
  4. Swimming
  5. Zumba
  6. Strength training
  7. Yoga or Pilates

In addition to building a stronger, healthier cardiovascular system, these heart-healthy workouts can help burn calories, lower your blood pressure, reduce LDL, and boost HDL. Learn more about them below.

At-home cardio exercises

There are many excellent classic workout moves designed to get your heart pumping—and the beauty is that you can do them from the comfort of home! Play your favorite online videos, DVDs, or turn on a favorite workout playlist and go through a rotation of jumping jacks, burpees, stair climbing, or unique exercises with names like “Plyometric Woodchopper.”

Running or walking

Running (or walking) is the original cardio exercise and still one of the best heart-healthy workouts for women, if your healthcare provider says it’s safe for you. All you need is a pair of sneakers and a trail or sidewalk! If you like hiking, Horicon Ledge Park, Nitschke Mounds Park, and Astico Park are just a few excellent spots just out of town.

For anyone who is intimidated by running or walking, the free Couch to 5K program is one way to train your body in as little as nine weeks. If you’re already a regular walker, challenge yourself to alternate walking and jogging to mix up your cardio routine.


If you’re seeking heart-healthy workouts that are also low-impact on your joints, biking might be the best choice for you. It gets your heart rate almost as high as running. Choose a route with hills to really amp up the difficulty (and the benefits) or see how fast you can go on a flat path. You could also pedal your way to health using an indoor bicycle or try a spinning class.


Take to the water for another low-impact but highly effective aerobic exercise that’s good for your heart. Whether you’re swimming laps solo at the YMCA of Dodge County or you join a water fitness class, you can engage your entire body while also working your heart. When the weather turns warmer, head to Crystal Lake Park and Swan City Park for a swim in the great outdoors. The water keeps you cool and buoyant, which may increase your stamina for a longer (and less sweaty!) workout.


Dance your heart healthy with this fun interval-style workout. Most Zumba classes alternate between low-intensity and high-intensity moves to help boost your cardiovascular endurance. Check places like the Watermark Community Center in Beaver Dam or Partners’ Dance Studio in Columbus for classes. You could also follow a video Zumba workout on YouTube at home.

Strength training

While most heart-healthy workouts on this list are aerobic exercises specifically meant to get your heart pumping, weightlifting deserves a spot too! Just one hour per week can significantly reduce your risk of heart attack or stroke. Strength training helps decrease the fat around the heart in the area called the pericardium, which doesn’t happen with only aerobic-only routines. Another perk is that having more muscle means your body naturally burns more calories. If you’ve ever wished for a faster metabolism, this can help you get there!

Yoga or Pilates

Exercises like yoga and Pilates focus less on speeding up your heart rate and more on stretching out and strengthening your body. But even though they don’t qualify as aerobic exercise, yoga and Pilates are still heart-healthy workouts for other reasons. Firstly, meditative stretching can be an effective outlet for stress, which can increase heart disease risk. Secondly, they improve your flexibility, which makes it easier to do other heart-healthy workouts like the ones above.

We believe that lifestyle health routines like heart-healthy workouts and preventative care appointments are two of the keys to a happy, healthy life. Our doctors, midwives, and women’s health team are here to provide guidance and support you on your health journey! Give us a call at (920) 885-6090 or request an appointment online today.

This is a public forum, by which BDWH provides general information to patients and prospective patients. You should not post any personal or identifying information on this Blog. The information that appears on this Blog does not constitute medical advice and is not a substitute for a consultation with a Healthcare Professional.

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