When building a program for heart health, Schneider typically starts clients with something simple and repeatable.
“When I build a heart health program for a client, it looks something like daily 20- to 30-minute brisk walks,” she says. “You can talk, but you should be slightly breathy. Not gasping and not leisurely strolling.”
After a couple of weeks of consistency, she adds more structure.
“After about two weeks of these daily walks, I’d add two days a week of short strength sessions and one to two short cardio sessions done on different days,” she says.
The goal is gradual adaptation rather than shock to the system.
Walking remains one of the best exercises for heart health
Despite the popularity of high-intensity workouts, walking remains one of the most effective ways to support cardiovascular health. Research continues to show that brisk walking can help lower blood pressure, improve insulin sensitivity, and support healthy cholesterol levels.
“Walks alone already lower blood pressure and improve insulin sensitivity,” Schneider says. “There’s added blood sugar control if you place your walks after a meal.”
Walking is also easier to maintain long term, which matters more than intensity when it comes to cardiovascular improvements.
Why cardio and strength training both matter for heart health
Many people assume heart health equals cardio. But plays a major role, too.
“Both are essential for overall health and longevity, and they improve the heart in multiple ways,” Schneider says. “Cardio trains the heart as its own muscle. Outside of lowering your resting heart rate and blood pressure, improving circulation and stamina, cardio also improves cholesterol levels.”
Strength training supports cardiovascular health through metabolic pathways.
“Strength or resistance training helps support heart health by making it easier for your heart to do its job,” she says. “It improves insulin sensitivity, reduces inflammation, lowers triglycerides, prevents visceral fat buildup, and reduces heart disease risk even without weight loss.”
Her conclusion is straightforward.
“You cannot have one without the other for optimal health and longevity.”
Can exercise improve circulation and arterial health?
Searches about whether exercise can “unclog arteries” have surged in recent years. The reality is more gradual. Regular movement can improve circulation, support cholesterol levels, and reduce risk factors associated with plaque buildup, but the benefits come from consistency over time.
“Our hearts are a muscle,” Schneider says. “They respond to consistency and progressive overload, not sporadic extremes.”
Exercise supports vascular health gradually. That’s why sustainable routines tend to matter more than intense short-term efforts.