As women reach their 50s and beyond, life often feels like it’s opening a new chapter. There may be more time for yourself, a shift in priorities, and sometimes new health considerations. One of the most important areas to look after at this stage is your heart.
The good news? You have a lot of influence over how strong and healthy your heart can stay. And one of the most powerful tools is simply the right kind of exercise—something enjoyable, sustainable, and tailored to this stage of life.
Heart Health and Women in the UK
Heart health isn’t just a concern for men—it’s something women should think about too. In fact:
Around 3.6 million women in the UK live with a heart or circulatory condition.
Heart disease remains a leading cause of death for women, responsible for more than twice as many deaths as breast cancer each year.
Each year, about 30,000 women in the UK are admitted to hospital with a heart attack.
While these numbers may feel heavy, there is perhaps some comfort in knowing that there is so much we as women can do to protect and strengthen our hearts, especially from midlife onwards.
Why Menopause and Beyond Is a Key Time
During and after menopause, hormone levels—especially oestrogen—shift. Oestrogen has protective effects on the heart and blood vessels, so when it declines, changes can happen:
Cholesterol and blood pressure may rise more easily.
Weight tends to settle around the middle, which can affect heart health.
Blood vessels become less elastic, making the heart work a little harder.
This is a natural part of ageing, but it’s also a golden opportunity to focus on lifestyle habits that support heart health. Exercise plays a central role here, helping balance these changes and boosting our overall wellbeing.
Why the Right Kind of Exercise Matters
When we talk about the “right” kind of exercise for women over 50, it doesn’t necessarily mean gruelling bootcamps or punishing regimes. It means movement that:
Strengthens the heart and circulation.
Maintains muscle and bone strength.
Supports balance, mobility, and independence.
Feels good—so you’ll want to keep doing it.
Five Gentle Ways to Begin
If it’s been a while since you exercised, starting small is absolutely fine. Every step counts. Here are five easy ways to get moving:
Brisk walking
Begin with 10–15 minutes and gradually work up to half an hour. A regular walk outdoors supports your heart, lifts mood, and fits easily into daily life.Strength with simplicity
Resistance bands, light hand weights, or even bodyweight exercises like sit-to-stands from a chair help maintain muscle and protect bones. Two short sessions a week make a difference.Short bursts of activity
Try walking up a hill, climbing stairs, or adding a 1-minute faster-paced section to your walk. These little boosts gently train your heart without overdoing it.Flexibility and balance work
Yoga, Pilates, or simple stretches not only feel good but also improve posture, reduce stiffness, and help prevent falls.Make it social
Exercising with a friend, joining a class, or finding a walking group makes movement fun and keeps motivation high.
(NB Always check with your GP first before starting any new exercise regime).
A Positive Perspective
Looking after your heart doesn’t have to feel overwhelming. Think of it as a long-term investment in your energy, independence, and joy. Small, consistent steps add up—whether it’s a stroll after dinner, a few minutes of strength training at home, or joining a class you’ve always wanted to try.
It’s never too late to start, and your heart will thank you for every bit of effort. By weaving movement into your days, you’re not only protecting your heart but also building confidence, vitality, and a stronger foundation for the years ahead.
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