While aerobic exercise takes the top spot for heart attack prevention, experts note that resistance training (strength training) plays a vital supporting role. A large cohort study published in the Journal of the American College of Cardiology found that women who participated in resistance training had a lower risk of cardiovascular disease, particularly heart attack .
Specifically, compared to no resistance training, engaging in resistance training at least two times per week was associated with a 20% lower risk of major cardiovascular disease and a 44% lower risk of heart attack . Each additional hour per week was associated with a 5% lower risk of major cardiovascular disease and a 14% lower risk of heart attack .
The study also found that women who combined resistance training (at least 2 hours per week) with aerobic activity (150 minutes per week) had a 45% lower risk of heart attack than those with no physical activity .
Dr. Laffin and other experts emphasize that both types of exercise are important, but aerobic activity should be the foundation. As one exercise physiologist put it, “Aerobic exercise and resistance training are the most important for heart health” .
Why Most People Don’t Do It
Despite the overwhelming evidence, many people don’t engage in regular aerobic exercise. Common barriers include:
Lack of time: Busy schedules make it difficult to carve out 30 minutes a day.
Low motivation: Exercise requires effort, and the benefits are cumulative over time.
Misunderstanding: Many people believe that only intense workouts count, when in fact moderate-intensity activity (where you can still carry on a conversation) provides significant benefits.
Sedentary lifestyle: Modern life encourages sitting—at desks, in cars, and on couches—which directly undermines heart health .
Practical Tips for Getting Started
If you’re looking to reduce your heart attack risk, here’s how to incorporate more aerobic exercise into your routine:
Start small. Even 10-minute sessions count.
Three 10-minute walks a day can fulfill the 30-minute daily recommendation .
Find activities you enjoy. Walking, swimming, cycling, dancing, or even gardening can all count as aerobic exercise if they raise your heart rate.
Make it social. Exercise with a friend, join a class, or participate in a community sport—accountability increases consistency.
Break up sitting time. Stand up and move every hour, even if just for a few minutes. This alone can reduce heart attack risk .
Track your progress. Using a fitness tracker or simply noting your activities can help you stay motivated and ensure you’re hitting the 150-minute weekly target.
Consult your doctor. If you have existing heart conditions or are recovering from a cardiac event, work with your healthcare provider to develop a safe exercise plan.
Conclusion
