How to Build a Heart-Healthy Routine
5 Heart Healthy Tips for Women Over 50
Heart disease is the leading cause of death for women in the U.S., but the good news is that 80% of heart disease is preventable with healthy lifestyle changes. Spring is the perfect time to refresh your habits and focus on small steps that can have a big impact on your heart health. These five tips will help you improve circulation, manage stress, and build strength — so you can feel healthy and energized this season and beyond.
1. Move Daily for a Stronger Heart
Regular movement keeps your heart strong and helps manage blood pressure, cholesterol, and blood sugar. Whether it’s a brisk walk, strength training session, or yoga, consistent movement is key.
Try to get at least 30 minutes of movement most days — even a 10-minute walk after meals can make a big difference.
2. Breathe with Purpose
Stress is a major factor in heart health, but deep breathing exercises can calm your nervous system and lower blood pressure. Try this simple breathing exercise:
Inhale deeply for 4 seconds
Hold for 4 seconds
Exhale slowly for 6-8 seconds
Repeat for 1-2 minutes
Practicing this before bed or when you feel overwhelmed can reduce stress and support heart health.
3. Add Heart-Healthy Foods
What you eat plays a huge role in your heart’s well-being. Focus on whole foods that are rich in fiber, antioxidants, and healthy fats.
Leafy greens like spinach and kale
Berries, packed with heart-protective antioxidants
Fatty fish such as salmon for omega-3s
Nuts and seeds for healthy fats
Whole grains like quinoa or oats for fiber
Try adding one heart-healthy food to your meals this week for a simple step in the right direction.
4. Strengthen with Resistance Training
Strength training isn’t just for muscles — it’s also great for your heart. Building muscle helps manage blood pressure, improve circulation, and support overall cardiovascular health.
Incorporate exercises like dumbbell rows, weighted squats, or lunges with a knee lift to build strength and stability.
5. Get Social with Fitness
Combining movement with social connection is a powerful way to support your heart and mind. Group fitness classes, walking with a friend, or joining an online fitness community can keep you motivated and engaged.
Conclusion
Your heart health is in your hands — and it starts with small, consistent changes. Choose one of these tips to focus on this week, and you’ll be taking a powerful step toward a healthier heart and a stronger you.
For heart-healthy workouts, simple lifestyle tips, and expert guidance designed for women over 50, join the Ageless Strength APP or set up a FREE 20 minute Discovery Session to learn more.
“Be Fit, Be Healthy, Be Happy!”