If there’s one “magic pill” I wish I could prescribe for every patient, it wouldn’t come in a bottle—it would come on two feet. That’s right, I’m talking about movement—plain ol’ exercise.
We know exercise is good for us. But let’s talk about why it matters so much for cardiometabolic health—that’s a fancy way of saying your heart, blood sugar, blood pressure, and metabolism—and how you can fit it in even on the busiest days.
Spoiler alert: You don’t need a gym membership, a 60-minute spin class, or a marathon training schedule to get real results. Even walking counts. 🙌🏽
Why Should We Care About Cardiometabolic Health?
Cardiometabolic diseases include things like:
Type 2 diabetes
High blood pressure
High cholesterol
Heart disease
Fatty liver disease
These conditions are super common, and often they go hand-in-hand. But the beautiful thing is—they’re also preventable and treatable, especially with changes in movement and food.
How Does Exercise Help?
Exercise is like a full-body tune-up. Here’s what it does:
💓 Strengthens your heart – helping it pump blood more efficiently
🩸 Lowers blood pressure – by relaxing blood vessels and reducing stress hormones
🧬 Improves insulin sensitivity – making it easier for your body to use sugar for energy instead of storing it as fat
🔥 Reduces inflammation – a root cause of many chronic diseases
🧠 Boosts mood and brain function – thanks to endorphins and better blood flow
And the best part? You don’t need to do a lot to start seeing the benefits.
Small Steps, Big Wins: The Power of Walking
Let’s bust a myth: Walking counts as exercise. In fact, it’s one of the best forms of movement for your heart and metabolism. A 2022 review published in JAMA Internal Medicine found that taking just 6,000 to 8,000 steps a day is associated with a significantly lower risk of death from cardiovascular disease in older adults.¹
Even just 10-minute walks after meals can help control blood sugar and improve digestion.
So if walking your dog, chasing your toddler, or strolling through Target is all you’ve got time for—that’s still a win. 👏🏽
Not a Gym Person? Try Short, High-Intensity Workouts
Another myth to ditch: You don’t have to work out for an hour to make it count. Studies show that short bursts of intense movement—think HIIT (High-Intensity Interval Training)—can be just as effective as longer workouts for improving heart and metabolic health.
Here’s the magic: Just 15–20 minutes of alternating bursts of activity (like squats, push-ups, or jump rope) with short rests 3–4 days a week can lower blood pressure, improve cholesterol, and increase insulin sensitivity.²
Some examples:
20 seconds of jumping jacks + 10 seconds rest, repeat for 4 minutes
30 seconds fast walking or jogging + 30 seconds rest, repeat 10 times
Squat / push-up / plank circuits for 15 minutes total
Don’t overthink it. Turn up the music, set a timer, and move your body.
But What If I’m Exhausted?
I hear you. Some days are hard. And when you’re tired, sore, or just over it, remember this:
❤️ Something is better than nothing
❤️ Five minutes is still progress
❤️ Your future self (and your heart!) will thank you
Start where you are. Walk around the block. Dance in the kitchen. Do squats while the rice cooks. It all adds up.
Your Cardiometabolic Exercise Cheat Sheet 📝
Here’s what to aim for (but modify based on your needs):
✅ 150 minutes of moderate exercise per week (like brisk walking)
OR
✅ 75 minutes of vigorous activity per week (like HIIT or jogging)
PLUS
✅ 2 days of strength training (bodyweight counts!)
✅ Stay active throughout the day—stand, stretch, walk
Need a goal? Start with 15 minutes a day, 5 days a week. You’ve got this 💪🏽
Final Thoughts from This MudPhudMama
Movement is powerful medicine. It helps balance hormones, boost your mood, and protect your heart—all without a prescription.
So press play on your favorite playlist, and let’s get moving. For your heart, your hormones, your energy—and for the generations watching you lead the way.
📚 Sources
Paluch AE et al. Steps per Day and All-Cause Mortality in Middle-aged Adults. JAMA Intern Med. 2022;182(3):314–323.
Kessler HS et al. The potential for high-intensity interval training to reduce cardiometabolic disease risk. Sports Med. 2012;42(6):489–509.
