It's Not Walking... A Study Reveals the Most Effective Exercise for Protecting Women's Hearts

SadaNews - Experts have long known that aerobic exercises, like brisk walking, running, and cycling, are beneficial for heart health. However, a new study suggests that adding some strength training may provide women with additional long-term protection against heart disease.

According to what was published by Everyday Health, the study, which involved over 100,000 women, found that those who regularly engaged in resistance training were less likely to suffer from heart disease and heart attacks compared to those who did not practice this type of exercise, with the lowest levels of risk recorded among women who combined strength training with aerobic exercises and reduced long periods of sitting.

Resistance exercises reduce the risk of heart disease and heart attacks

Researchers analyzed data from about 117,000 American women who participated in the Nurse's Health Studies, where their physical activity patterns were tracked over approximately 15 years, alongside monitoring major heart issues such as heart attacks, strokes, and coronary artery surgeries.

The results showed that women who engaged in resistance exercises for at least two hours per week experienced a "20 percent lower risk of major heart disease."

Reducing the risk of heart attacks by 44 percent

It was also found that each additional hour per week of resistance training was associated with a 5 percent reduction in the risk of cardiovascular diseases and a 14 percent decrease in the risk of heart attacks.

Dr. Edward Giovannucci, a professor of nutrition and epidemiology at Harvard T.H. Chan School of Public Health, stated: "Our results suggest that resistance training and reducing sitting provide additional benefits beyond those of aerobic activity alone, supporting a more comprehensive approach to women's heart health."

Why does strength training benefit heart health?

Alongside its role in maintaining physical strength and motor function as individuals age, experts believe that resistance exercises help protect the heart through several mechanisms.

Associate Professor of Kinesiology at the University of Massachusetts, Amanda Paluch, explained that resistance training contributes to:

- Lowering blood pressure.

- Improving blood sugar control.

- Increasing muscle mass and reducing fat.

- Improving cholesterol levels.

It also helps enhance cardiorespiratory fitness, which is the body's ability to efficiently use oxygen to fuel muscles during physical activity.

Researchers noted that part of the recorded benefits also stem from improved weight management, diabetes control, high blood pressure, and cholesterol levels.

Excessive sitting harms the heart even with exercise

The study highlighted that reducing the time individuals spend sitting was an important factor in lowering heart risks.

Giovannucci explained that prolonged sitting may increase the risk of heart disease even among those who regularly exercise because continuous sitting slows blood flow, reduces muscle activity, and adversely affects sugar, fat, and blood pressure levels.

He added: "Exercising daily does not completely negate the harm caused by sitting for hours, hence regular activity and breaking up sitting periods are important for heart health."

Combining strength training with 'cardio' achieves the best results

The study suggests that combining aerobic exercises with strength training may be the best option for enhancing heart health.

Amanda Paluch stated: "The real winner is the combination of both types, as each offers different and complementary benefits to the body, and practicing them together yields better results than relying on either one alone."

The results showed that women who adhered to aerobic activity guidelines along with practicing resistance exercises experienced a 45 percent reduction in the risk of heart attacks compared to inactive women.

Researchers believe that strength training should be added to activities such as brisk walking, cycling, swimming, and running, rather than replacing them.