How Exercise Improves Heart Health for Women with Obesity

Let’s face the reality here, when someone mentions “exercise,” most people especially overweight women want to groan. You may have so many questions in your mind! Are there benefits for exercising? If there are, what are they and how do I go about it? Or you may say! Are these workouts not going to be stressful and painful? Here, you are going to learn how exercise improves heart health for plus-size women.

Exercise is one of the best things you can do for your heart, but doesn’t have to feel like torture. Yes, you heard me right, your whole body and heart will rejoice. Also, exercise helps your heart to pump blood, oxygen, and nutrients to your lungs and whole body. If you’re still wondering how exercise improves heart health, let’s jump into it (National Heart, Lung, and Blood Institute, 2022).

There are so many reasons why you should do something about your heart. You need to know that heart disease is the leading cause of death among women worldwide? Scary, right? But here’s the good news: many of the risk factors for heart disease are preventable. That is true, even if you are living with obesity.

Working out will help your heart function well, stay strong and reduces the buildup of bad cholesterol. So, it keeps the blood highways in your body running smoothly.

When your fitness routine is maintained regularly, it can lower your risk for coronary heart disease. This is a condition in which a waxy substance called plaque builds up inside your coronary arteries. Therefore, regular workouts will help to dissolve or dislodge these build ups of wax. So, exercise improves heart health and help you maintain fitness (National Heart, Lung, and Blood Institute, 2022).

Have you ever noticed that your heart starts racing whenever you climb stairs or chase after a toddler? That’s your heart getting a workout. And while it might feel like your lungs are losing breath at first, this is a good thing. Exercise has numerous cardiovascular benefits which include decreased resting heart rate, and improved ability to draw in deeper breaths. It leads to reduced resting blood pressure, increased calories burned to aid weight loss and reduced risk of heart disease (New England Baptist Hospital, 2016). Now Let’s See How Exercise Improves Heart Health for Obese Women’s:

As you continue to work out, your heart gets stronger and healthier with regular exercise. When your heart becomes strong it will pump blood more efficiently. So, this means it doesn’t have to work overtime to get oxygen and nutrients to your lungs and whole body. Therefore, more blood flows to your muscles, and oxygen levels in your blood rise and waste products are eliminated (National Heart, Lung, and Blood Institute, 2022).

Low-density lipoprotein (LDL), or “bad cholesterol,” is the major cause of problems for women with obesity. This cholesterol loves to clog up the arteries. But there is nothing to worry about since this can be prevented. That is where exercise comes in, because it helps to lower LDL levels while increasing high-density lipoprotein (HDL). So, this “good cholesterol” acts to sweep out the bad stuff. Hence, exercise improves heart health of plus-size women.

Obesity poses lots of trouble to many women and makes them to have plenty of Low-density lipoprotein. It appears as a waxy substance on their blood vessels. This situation reduces the space through which the blood passes and increases tension (pressure) within the blood vessels. This is known as high blood pressure (hypertension) which is like forcing water through a clogged pipe. So it puts a ton of strain on your heart. Regular exercise helps to reduce blood pressure, giving your heart a much-needed break to function well.

Studies show drops of 5 to 8 mm Hg diastolic and 4 to 10 mm Hg systolic. Regular exercise also helps to keep a healthy weight. If you’re overweight, losing even 5 pounds (about 2.3 kilograms) can lower your blood pressure. It takes about 1 to 3 months for regular exercise to have an impact on blood pressure. So, exercise improves heart health of plus-size women. (Mayo Foundation for Medical Education and Research, MFMER, 2024).

Obese women who actively engage their muscles, including cardiac muscle, usually experience relaxation in the resistant (blocked) blood vessels. Therefore, some workouts provide an increase in blood flow adequate for their metabolic requirements. So, exercise makes your blood vessels more flexible to allow blood to flow more freely. This lowers the risk of blockages and keeps your circulation in tip-top shape (Sarelius and Pohl, 2011).

When done regularly, moderate- and vigorous-intensity aerobic activity can lower your risk for coronary heart disease. This is condition where arteries that supply your heart muscle with oxygen-rich blood are blocked with plaque. Plaque can narrow your arteries and reduce blood flow to your heart muscle. may completely block blood flow through a coronary artery leading to a heart attack. Exercise also may reduce the risk of a second heart attack in people who already have had heart attacks (National Heart, Lung, and Blood Institute, 2022).

Sure, exercise burns calories, but the real magic is how it improves your overall metabolic health. Even small amounts of weight loss like 5-10% of your body weight can significantly increase the health of your heart and reduce your risk of heart disease. So, losing weight gives a cosmetic appeal, but it is not only physically beneficial, but it also helps to maintain your heart in healthy state.

The good news is that you don’t have to spend lots of time exercising in the gym. So, exercise improve herat health even with mild home workouts. In fact, if you have ever tried to survive a spin class, you should know, that’s not for everyone.

Even if physical activity has not been a part of your routine, everyone should start somewhere. Walking, jogging, and swimming are examples of aerobic exercises that benefit your heart. Perform light exercise such as walking for at least 30 minutes 5 days a week.  Alternatively, perform moderate exercise such as running or bicycling for at least 30 minutes 3 days a week (New England Baptist Hospital, 2016).

Walking: You may make plans to walk regularly which is free, easy, and can be done in your comfiest sneakers or trainers. Always remember that exercise improves heart health for women. Start with 10-minute strolls and work your way up to 30 minutes a day. So, walking does not only help your heart to remain healthy, but it is also great for your mental health.

Dancing: Who said cardio had to be boring? Put on your favourite playlist and shake what your mama gave you. Dancing gets your heart pumping while feeling more like fun than exercise.

Swimming: For women who have painful joints which may make them to avoid exercise, swimming can be their best friend. Swimming is a low-impact workout, easy on the knees, and burns a ton of calories while being fun. So, your heart will be happy.

Strength Training: There are some strength training exercises that are good in helping your heart to be in good shape. For example, lifting weights isn’t just for bodybuilders it is a strength training for your heart health. Strength training builds muscle boosts your metabolism and improves your heart health. You can start with light dumbbells or resistance bands or other light objects. Then, you can later progress to heavier one depending on your strength. But, remember to avoid lifting your pets for this purpose, they don’t count.

Yoga Exercise: Yoga here isn’t just about chanting, it’s great for reducing stress (another heart health booster) and improving flexibility. So, the focus is on what you are going to benefit when your whole body relaxes with positive effects on your heart.

The truth is that not everyone loves working out. And that’s okay! But the question is, how can they maintain the health of their heart. Let’s address this important point. The trick is to find something you enjoy doing. For example, you may hate the treadmill. Just don’t go for it. But you may love gardening? That counts as exercise too. The key is to move your body in a way that feels good for you with low-impact exercises for your heart health. Remember, it’s not about perfection. Progress, not perfection, is the name of the game.

• Take your dog for a walk (or borrow someone else’s dog if you don’t have one).
• Try a beginner-friendly dance workout on YouTube.
• Do a few squats while binge-watching your favourite film show.

Answer 1: Your exercise must not be in a marathon form to give your heart the help it needs. The American Heart Association recommends at least 150 minutes of moderate exercise per week. That’s just 30 minutes a day, five days a week. You’ve got this! Or you can go for 75 minutes per week of vigorous aerobic activity, or a combination of both, preferably spread throughout the week (American Heart Association, 2024).

Answer 2:  Start slow and talk to your doctor about what’s safe for you. Chair exercises, water aerobics, or short walks can still make a big difference. There are so many benefits of walking for overweight women. Spend less time sitting. Even light-intensity activity can offset some of the risks of being sedentary

Answer 2: Not at all! A pair of good shoes and a little space are all you need. Though if you want to treat yourself to a fitness tracker or resistance bands or other small fitness tools, they can help keep you motivated. You may enjoy your workout journey more when you get a fitness partne

Your heart is the powerhouse of your body so, it will be nice to keep it healthy and fit. Exercise isn’t just about weight loss even though you will like your shape, it’s about living a longer, healthier, and more vibrant life. So, whether you’re power-walking through your neighbourhood, busting a move in your living room, or channeling your inner yogi, remember this, every little bit counts.

Your heart will thank you, your energy levels will soar, and hey, you might even start to enjoy the process. Now, lace up those sneakers and show your heart some love. After all, it’s been working hard for you, it is time to return the favour.

1. American Heart Association (2024). American Heart Association Recommendations for Physical Activity in Adults and Kids. Retrieved 28 December 2024 from https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults
2. Mayo Foundation for Medical Education and Research. (2024). Exercise: A drug-free approach to lowering high blood pressure. Retrieved 28 December, 2024 from https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/high-blood-pressure/art-20045206#
3. National Heart, Lung, and Blood Institute. (2022). Physical Activity and Your Heart-Benefits. Retrieved 28 December 2024 from https://www.nhlbi.nih.gov/health/heart/physical-activity/benefits#
4. New England Baptist Hospital. (2016). Life in Motion- How Does Exercise Affect Your Heart, and What are the Benefits? Retrieved 28 December, 2024 from https://www.nebh.org/blog/how-does-exercise-affect-your-heart-and-what-are-the-benefits/
5. Sarelius, I and Pohl, U (2011). Control of muscle blood flow during exercise: local factors and integrative mechanisms. Retrieved 28 December 2024 from https://pmc.ncbi.nlm.nih.gov/articles/PMC3157959/#

Author: Ikenna Nathan Ojiegbe. First Published: 30th December, 2024. Last Updated: 31st March, 2025.