Run your way to a healthier heart

Unsurprisingly, heart disease is also the leading cause of death in New Zealand women², but the impact of heart disease on women is often overlooked. A key contributing factor is misdiagnosis by not recognising the signs and how they differ between men and women. For example, women are more likely than men to have a heart attack without experiencing chest pain – a well-known factor many people would expect to have if they were experiencing a heart attack. Pain can also radiate out from the middle or upper back, neck or jaw³.

Along with understanding these differences and being aware of any changes in your body, there is a way to lower your risk. By controlling certain lifestyle-related risk factors, heart disease is largely preventable⁴. Nutrition, exercise, not smoking and limiting alcohol – all important pillars of the AIA Vitality programme – are all modifiable behaviours, and with the support of AIA Vitality, your overall health can be improved to lower your risk of getting heart disease.

Aerobic exercise such as running can be a great way to improve your heart health. For women these are just some of the benefits to your body⁵:

• Cholesterol and triglyceride levels decrease,
• Healthy weight can be maintained,
• Blood pressure goes down,
• Stress levels reduce,
• Blood circulation increases, which can help with inflammation and menstrual cramps.

These benefits apply to all aerobic exercise, including running, cycling, swimming, walking, dancing, skipping or playing sport. The goal? At least 150 minutes of moderate-intensity exercise per week, or 75 minutes of vigorous-intensity exercise per week, according to exercise guidelines from the Heart Foundation of New Zealand⁶.

TOP TIP: Try out different types of aerobic exercise to both challenge your body and prevent boredom

Any type of running is good for heart health, as long as you maintain a consistent routine. This means engaging in a sustained activity that elevates your heart rate for a prolonged period of time.

Another advantage of running is that it’s one of the most accessible sports. You don’t need a lot of equipment, just a good pair of running shoes and comfortable clothes, and it can be done almost anywhere - from a trail to a track to a treadmill. You can run solo or if you get motivation from being in a group, you could join a running or jogging club that suits your fitness levels and goals. 

Whether you’re a casual runner or a competitive athlete, AIA Vitality is here to support you. If you’re starting out, set small achievable goals. Run to a tree or lamp post, take a rest, then run to the next one. Track your time and see if you can run further without stopping next time. You’ll be amazing how quickly your fitness increases. 

Running is a safe and effective form of exercise for overall health and wellbeing. Just remember to listen to your body (and heart) to avoid injury, especially if you have joint problems or any pre-existing conditions. Always speak to your healthcare professional before engaging with physical activity.

Happy running!