How Much Cardio Do You Need?
Your Heart, By the Numbers
Heart disease is the number one killer for women!
But 80% of heart disease is preventable.
So building a strong Cardiovascular System is really important.
What is your Cardiovascular System anyway?
• Think of your heart and blood vessels like a highway system delivering nutrients and oxygen to your entire body.
• Your heart is the pump, and your arteries and veins are the roads.
• Over time, if the “roads” get clogged (plaque buildup), stiffen, or the pump weakens, “traffic” slows—or comes to a halt.
This is why every daily habit you build either keeps those roads clear and strong, or sets you up for a dangerous traffic jam.
Why This Matters
Approximately one in three women will die from cardiovascular disease. Heart disease is the leading cause of death for women, killing more women every year than cancer, diabetes, and dementia combined. And your risk of developing heart disease goes up dramatically in midlife.
FITNESS SIMPLIFIED
Cardiovascular fitness is one of the six pillars of health you may already know well.
(The others are muscular strength, flexibility, balance, coordination, and power.)
Here’s what you need to know to start improving your cardiovascular health now…
Fitness Tip to Improve Cardiovascular Health
Work Your Heart in All 5 Cardio Zones
How much cardio do you really need each week for a healthy heart?
The American Heart Association recommends at least 2.5 hours of moderate exercise per week (about 30 minutes a day, 5 days a week) or 1 hour 15 minutes of vigorous exercise.
That’s great, but it’s not just about logging minutes.
To build a really strong, healthy heart, you need to train all 5 cardio zones (aka intensities at which your heart has to work).
Don’t worry—it’s easier than you think!
Here's the simple breakdown:
• If you're walking every day, you're already hitting zones 1-2. Great job!
• Strength training for 20-30 minutes, 2-3 days a week, can cover zones 2-4.
• Push your intensity a couple of times during these workouts and you’ll check off zones 4-5.✅
This full body weight training circuit will definitely get your heart rate up into zones 2-4.
Full Body Workout for a Strong Heart
- Front Squats – 8 reps (Keep your elbows up as you squat as deep as you can with good knee alignment)
- Bent-over Rows – 8/side (Tuck your chin and roll your shoulder blades back as you row)
- Single Leg Deadlifts – 8/side (Set your back foot down like a “kickstand” if your balance is tricky)
- Half Kneeling Shoulder Press – 8/side (Engage your core to prevent arching your back - elbows at 45 degrees!)
Extra tip: Set a timer for 10 minutes and see how many rounds of this circuit you can do before the time expires. Take very minimal rest breaks between exercises. You should feel yourself huffing and puffing—push yourself!
Did You Know...
- Estrogen helps keep blood vessels strong, elastic, and youthful—including your heart muscle. Its decline in menopause makes protecting your heart with your habits even more important.
- Before tackling Cardio Zone 5, you need a solid base of strength and stability. Your muscles, tissues, and bones must be able to handle the workload of that intensity—not just your heart and lungs.
- Most cardio workouts are steady-state, meaning you keep an elevated heart rate throughout the entire session. However, interval training can be even better for strengthening your heart. This involves reaching a high heart rate, taking a brief rest, and then repeating. It forces your heart to recover more quickly and builds endurance.
NUTRITION SIMPLIFIED
Fats are healthy!
Especially Omega-3s, a powerful type of polyunsaturated fat with big benefits for your heart.
Nutrition Tip to Improve Cardiovascular Health
Eat Omega-3 rich foods
Here’s what you need to know about Omega-3s
They provide massive health benefits, including:
✔️ Reducing inflammation
✔️ Improving blood vessels dilation (great if you have high blood pressure)
✔️ Decreasing pain
✔️ Improving airway function
✔️ Making cell membranes more “fluid” so your cells communicate better (linked to lower Alzheimer’s risk and better insulin sensitivity)
But here’s the catch (no pun intended 🎣)—you’re probably not getting enough Omega-3’s, unless you eat fish daily.
You’re going to see the greatest health benefits when you consume around 2-3g of Omega-3s per day, (closer to 3g if you have high blood pressure, per AHA recommendations).
Most of this should come from DHA and EPA, which can be found in fatty fish like salmon, sardines, and mackerel.
There’s also ALA (in plant foods like flax and chia seeds), but your body doesn’t use it quite as efficiently.
Need an easy way to boost your intake?
Try this delicious recipe, it’s packed with Omega-3s to get you closer to your daily dose.
Chili Rubbed Salmon with Avocado Tomato Salsa
More ideas to boost Omega 3’s:
- Add tinned oily fish, like mackerel or sardines, to your salad
- Add 1 Tbsp of ground flax meal to your daily smoothie
- Top your yogurt with a small handful of walnuts and chia seeds
MINDSET SIMPLIFIED
Small Steps Add Up to a Stronger Heart
Many women think cardio only “counts” if it’s a long workout or super intense session.
But your heart doesn’t care if it’s 40 minutes all at once or 10 minutes sprinkled throughout the day.
What matters most is consistency over time.
Instead of waiting for the perfect window to exercise, look for ways to accumulate movement throughout your week:
• A brisk 10-minute walk after lunch
• A quick stair climb
• Dancing while you cook
These short bursts stack up and do wonders for your heart health.
This simple shift takes the pressure off “fitting in” cardio workouts and makes heart health feel doable, even on your busiest days.
Mindset Tip to Improve Cardiovascular Health
Every step counts!
THE TAKEAWAY
Protecting your heart is so important, but it doesn’t have to be complicated or overwhelming. Every step you take strengthens your cardiovascular system. The little things you do consistently are what add up to a healthier, stronger heart for years to come.
- Work your heart in all 5 cardio zones
- Eat Omega-3 rich foods
- Every step counts!
ADDITIONAL RESOURCES
Self Care Simplified podcast
Ep 434. How to Strengthen Your Heart—One Habit at a Time
Ep 391 - Are You Getting Enough Omega-3’s?
Ep 333. Training Your “Cardio Zones” for a Healthy Cardiovascular System
SPECIAL RESOURCE
Going for a strong, brisk walk or hike? I highly recommend starting with this warm-up! These simple stretches can be performed outside just before you embark on your next walk or hike, helping to prevent ankle and knee injuries and to fully energize you for a great experience. These moves will take less than 5 minutes, but it will make all the difference in the world!
Warm Up Stretches Before You Walk or Hike
Until next week... Be strong
