Women, Take Charge of Your Heart

Heart disease. Isn't that a man's disease? Many women mistakenly think that. But did you know that heart disease and stroke are the number one killers of American women as well as men? Most women, surveys show, don't understand their risks, said Rose Marie Robertson, M.D., a past president of the American Heart Association.

"Most women worry about breast cancer and cervical cancer, and we want them to keep that on their radar screen," Robertson, a cardiologist, said. "But one of every two women who reads this will die of cardiovascular disease and stroke, and they die earlier than they think."

It's true that men develop heart disease earlier in life. However, women catch up after menopause, when their level of estrogen, which scientists believe offers some protection against heart disease, drops. Women may not think they are at risk, and they may not even recognize they have heart disease because they might not get the "classic" symptoms, such as radiating chest pain, according to Robertson, vice chairwoman of the department of medicine at Vanderbilt University Medical Center in Nashville, Tenn.

"Sudden or unusual fatigue or unusual shortness of breath may be signs of heart disease, but it's not very well recognized so women may not think about it," Robertson said.

Even a woman's doctor may fail to pick up on the signs.

Take charge of your health

The facts may be disheartening, yet women shouldn't throw up their hands and assume they're powerless. In fact, reducing the risk of coronary heart disease and stroke can be as simple as a walk around the park several times a week.

"Physical activity, even a modest amount, makes a big difference," Robertson said. Exercise also has attendant benefits, such as helping to control blood cholesterol levels, diabetes and obesity.

If you don't think you have time to exercise or if you don't know how to get started, the American Heart Association (AHA) has a solution - a 12-week national program called Choose to Move, which is designed to help women increase their daily physical activity level in practical and innovative ways.

Moderate exercise, major benefits

Scientific studies show it doesn't take much to make a difference. Consider this evidence:

• Women who exercise regularly are less likely to die from a stroke than those who do not, according to a study in the journal Stroke. Using information from a Norwegian health survey, researchers assessed the exercise habits of 14,101 women 50 and older. About 10 years after participants completed the survey, researchers who adjusted their study for relevant stroke risk factors, such as smoking and diabetes, found that women with low activity (less than once a week for exercise) were two times as likely to die of a stroke than those with high activity (exercise more than once a week for long periods and breaking a sweat).

• Exercise as little as one long walk a week can prolong life. The study of 40,000 postmenopausal women followed throughout a period of seven years found that women who gardened, bowled or took that one long walk a week were 33 percent less likely to die during the study published in the Journal of the American Medical Association.

"These studies show moderate activity has substantial benefits," Robertson said. "Certainly, the benefits increase as you do more."

Choose to move

The Choose to Move program, developed by the AHA and the Cooper Institute in Dallas, a nonprofit research and education organization dedicated to preventive medicine and research, focuses on three areas - physical activity, nutrition and weight management. The self-help program is tailored for women 25 and older who may need a boost to get moving. Each week, participants receive information, tips and activities to complete. Also, the program offers tips on healthy eating and weight management. If you register online, you can view your own online diary of the program.

"What I like about it is it's fun, it's free and it's flexible, and that's what people need," said Donna Richardson, a spokeswoman for the program. It allows women to set exercise goals that are right for them, then gradually build up to a total of 30 minutes of physical activity on most days for the week.

While women say they don't have enough time for exercise, Choose to Move emphasizes building activity into your everyday activities. Gardening, yard work and housework done for 30 minutes on most days qualifies as a moderate-intensity workout.

Robertson, a career mother who travels, says the tips make it easy to get moving. "Some of the tips are great. Walk the dog twice a day, take your kids to soccer practice and walk around the field, and take your walking shoes with you when you travel," she said.

If you're just getting started, Richardson, an exercise video star and National Aerobic Champion, says the biggest bang for the buck is walking. "I'm a big fan of walking," she said. "You can do that any time, anywhere. It's free, it's fun, and it's for everybody, no matter what age, gender or fitness level. You can do it on the job and at your home."

Richardson also recommended teaming up with a buddy, particularly if you have trouble getting off the couch. "There are days when you don't feel like it. If you have a buddy, you don't want to let them down. They provide ongoing motivation."

Making it a point to live a heart-healthy lifestyle isn't just important for a woman but also for the rest of her family as well.

"Women make the most health care decisions in the family. They organize their children's and their husband's medical appointments, but they often put themselves last," Robertson said. "In the end run, that's not good. You have to take care of yourself to take care of your family."

Related Articles Your Heartcare Center Women and Heart Disease

External Source American Heart Association Choose to Move program

This article was reviewed and updated June 2007.

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