Credit: Dana Santas

(CNN) -- For decades, the traditional prescription for improving heart health has centered on aerobic exercise and increasing movement, such as walking enough steps daily and avoiding prolonged sitting. Although these tips remain valid, a recent study suggests another equally important element in promoting heart health.

The study showed that women who regularly practice strength training, also known as resistance training, have a lower risk of serious cardiovascular disease, particularly heart attacks.

The results showed that women who performed resistance training for two hours or more per week had a 20% lower risk of serious cardiovascular disease and a 44% lower risk of heart attacks, compared to those who never did it.

To help women reap the cardiovascular benefits of strength training, Dana Santas, known as the 'Mobility Maker,' a certified strength and conditioning specialist, mind-body coach in professional sports, and author of 'Practical Solutions for Back Pain Relief,' has developed a simple and easy-to-follow program based on the study's findings.

One type of exercise is not enough for a healthy heart

The key finding of the study was not only that strength training is beneficial, but that the women least prone to heart disease combined three basic habits for fitness and health.

Dana Santas, a mind-body coach, suggests performing a 30-minute strength training session four days a week, targeting both the upper and lower body. Credit: Dana Santas

The participants with the lowest risk of heart disease followed the recommendations of the US Department of Health and Human Services, which advises at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity, along with regular resistance training.

These women also spent less than two hours per day watching television, the indicator used in the study to measure sedentary behavior or physical inactivity.

The study results support the theory that building heart health is not limited to one type of exercise, but rather through maintaining movement throughout the day and following a balanced fitness program that includes resistance training.

Many still view exercise as a way to compensate for a primarily sedentary lifestyle. However, our bodies respond best to regular and varied physical activity.

The role of strength training in heart health

Unlike aerobic exercise, which primarily challenges the cardiovascular system, strength training places a greater demand on the muscular system. Resistance training, whether using body weight, resistance bands, or weights, helps build and maintain muscle mass. It also helps regulate blood sugar levels and improve metabolic health.

According to the researchers in the study published in the Journal of the American College of Cardiology on June 17, these physiological changes may play a role in reducing cardiovascular disease risk factors.

The researchers noted that strength training may affect specific pathways related to coronary artery disease, as regular practice may improve blood flow, the body's handling of fats, and the stability of plaque buildup in arteries, resulting in significant benefits in reducing heart attack risk.

The study followed more than 117,000 women for an average of 14.5 years, and did not reveal the same relationship between strength training and stroke risk, suggesting that different mechanisms are behind stroke occurrence and may be less responsive to the benefits of resistance training.

More research is still needed to better understand the various factors associated with comprehensive cardiovascular disease prevention, but the current data confirms one point: strength training is an important component for maintaining heart health.

Strength training in parallel with a heart-healthy lifestyle

Although the US Department of Health and Human Services guidelines recommend strength training at least two days per week, the study found that the greatest reduction in heart attack risk occurred among women who regularly performed resistance training for two or more hours per week.

The researchers believe that training both the upper and lower body together provides greater cardiovascular benefits compared to focusing on only one area.

Based on this, Santas has designed a practical 30-minute full-body exercise that can be performed four days a week to achieve the weekly target of two hours, which was associated with reduced rates of cardiovascular disease and heart attacks.

Walking lunge with torso rotation

Alternating walking lunges with rotation strengthen the lower body and enhance mid-back flexibility. Credit: Dana Santas

Santas indicated that you should step forward into a lunge position, touching your fingertips to the floor on either side of the front foot, keeping the back leg straight or lowering your knee to the ground for more stability.

Inhale while extending the arm opposite the front foot upward, rotating the chest, shoulder, and mid-back outward, then exhale and bring your hand back down, then bring your back foot forward to return to standing, and repeat the motion on the other side for 8 to 12 reps.

This exercise prepares the hips, spine, and shoulders for movement, while strengthening the lower body and enhancing thoracic spine rotation, i.e., the twisting motion originating from the mid-back.

Variations of push-ups

Push-up variations help develop upper body strength while enhancing core stability. Credit: Dana Santas

Santas also noted that you can perform a full plank or a modified plank, with feet hip-width apart and hands under shoulders on the floor. The exercise can be modified by leaning against a wall or an elevated surface like a tabletop. You can also choose the position that allows you to maintain core strength and spine alignment throughout the pushing motion.

It is preferable to inhale while bending your elbows to lower your body, avoiding arching your back, then exhale while pushing your body back to the starting position. Push-ups help develop upper body strength while enhancing core stability.

Single-arm row with support

Exercises like the single-arm row with support help build pulling strength in the upper body. Credit: Dana Santas