Women's Heart Health
What body system includes the heart and blood vessels?
The cardiovascular system
What is the recommended amount of moderate-intensity aerobic activity for most adults each week?
At least 150 minutes each week
Name one risk factor for cardiovascular disease that can be changed or improved.
Physical inactivity, smoking, high blood pressure, poor diet, high cholesterol, diabetes management, poor sleep, stress, or excess alcohol use
An example of aerobic activity that does not require the gym.
Walking, dancing, stair climbing, marching in place, jogging, or active chores
A common barrier women may face when trying to exercise regularly.
Fatigue, stress, lack of time, childcare/family responsibilities, pain, low motivation, limited gym access, safety concerns, lack of support, or health issues
Why is heart disease important for women to understand?
Heart disease is a leading cause of death for women, but many risk factors can be reduced through lifestyle changes and medical care
Using the “talk test,” how do you know if activity is moderate intensity?
You can talk during the activity, but you cannot comfortably sing.
Name one possible warning sign of a heart attack in women besides chest pain.
Nausea, vomiting, unusual fatigue, back pain, jaw pain, dizziness, cold sweating, or indigestion-like symptoms
An example of a strengthening exercise that can be done with little or no equipment.
Sit-to-stands, wall push-ups, squats, step-ups, calf raises, planks, lunges, or carrying laundry/groceries
Why is “I will be more active” weaker than “I will walk for 10 minutes after lunch on Monday, Wednesday, and Friday”?
The second goal is specific, measurable, and easier to follow
Why might heart disease symptoms in women be missed or mistaken for something else?
Women may have symptoms that are less obvious than severe chest pain, such as fatigue, nausea, shortness of breath, back pain, jaw pain, dizziness, or indigestion-like discomfort.
How many days per week should adults perform muscle-strengthening exercises?
At least 2 days a week targeting full body or major muscle groups
How can chronic stress affect heart health?
It can raise blood pressure, worsen sleep, increase inflammation, increase stress hormones, and contribute to unhealthy coping behaviors
A woman has not exercised regularly in a long time. What is a safe starting goal?
Start with 5–10 minutes of walking or light movement several days per week, then gradually increase time or intensity
How can an accountability partner help someone become more physically active?
They can check in, walk together, give encouragement, remind each other of goals, and help problem-solve barriers
How can regular physical activity help protect a woman’s heart?
It can lower blood pressure, improve cholesterol, improve blood sugar control, reduce stress, support weight management, and strengthen the heart and lungs
A woman walks 15 minutes in the morning and 15 minutes in the evening, 5 days per week. Does she meet the aerobic guideline?
Yes. That equals 30 minutes a day for 5 days, or 150 minutes per week
Why can smoking or vaping increase heart disease risk?
It damages blood vessels, raises blood pressure, reduces oxygen delivery, increases clot risk, and makes the heart work harder
A simple physical activity plan that includes both aerobic activity and strengthening.
10-minute walk after breakfast, 10-minute walk after dinner, plus 2 sets of sit-to-stands, wall push-ups, and calf raises
A resident says, “I’m too tired to exercise.” What is one supportive response or strategy?
Start with a short 5-minute walk or gentle movement, choose a time of day with more energy, stretch, exercise with a partner, or focus on how movement may improve energy over time
Why might two women of the same age and body size have different cardiovascular risk levels?
Risk depends on factors such as blood pressure, cholesterol, smoking, stress, sleep, diet, activity level, diabetes, pregnancy history, menopause status, family history, and access to healthcare
A resident walks 20 minutes on Monday, 20 minutes on Tuesday, 30 minutes on Thursday, and 40 minutes on Saturday. How many more minutes does she need to reach 150 minutes?
She has 110 minutes in total and needs 40 more minutes to meet guidelines
A woman says, “I’m too young to worry about heart disease.” What is an appropriate response?
Heart disease risk can build over time. Building healthy habits early can help prevent problems later and improve energy, mood, strength, and overall health now
A resident feels knee pain when walking. What are two ways she could stay active while protecting her joints?
Shorter walks, slower pace, seated exercise, chair marching, gentle cycling, stretching, supportive shoes, rest breaks, and/or strengthening
A woman says, “I missed two workouts, so I failed.” What healthier mindset would support long-term success?
Missing a day does not erase progress. Restarting at the next opportunity is more important than being perfect