How cardio and muscle strengthening activities work together for a healthier heart

Woman standing in a exercises class holding two purple weights.

Your heart is your body’s hardest worker. It’s a powerful muscle about the size of your clenched fist that keeps everything running, every single day. So, it makes sense to give it a little love in return.

Both cardio (movement that makes you huff and puff) and muscle strengthening activities have unique benefits for heart health, and when you combine them, the results are even better. No matter your age or fitness level, building a stronger, more resilient heart is something you can start working on today.

Why your heart loves cardio

Did you know cardio comes from the Greek word Kardia meaning heart? Cardiovascular activities, like walking, running, cycling, swimming, or rowing, gets your heart pumping and your lungs working. Over time, regular movement like this trains your heart to become more efficient, pumping more blood with each beat and reducing its overall workload at rest.

The 24 Hour Movement Guidelines recommend adults aim for 30 minutes or more of moderate-to vigorous physical activity most days. Even breaking this into shorter 10-minute sessions throughout the day can deliver meaningful benefits.

Regular cardio can help:

Lower blood pressure
Improve cholesterol levels
Support healthy circulation
Reduce the risk of heart disease and stroke

In everyday life, this could look like a brisk walk around your neighbourhood, a swim at your local pool, or riding your bike on the weekend.

What is muscle strengthening activity

Muscle strengthening activities (using weights, resistance bands, or bodyweight exercises) have traditionally been associated with building muscle and improving body composition, but their benefits for heart health are increasingly well supported by research.

Muscle strengthening activities can include exercises like:

Squats, lunges and push-ups
Lifting weights or using resistance bands
Everyday activities like carrying groceries, gardening or climbing stairs

Adults should aim to include muscle-strengthening activities on at least two days per week.

Evidence shows muscle-strengthening activities can reduce your risk of cardiovascular disease, including heart attack, stroke, and heart disease-related death — independent of cardiovascular activity.

Other benefits for your heart include:

Improved blood sugar control
Reduced body fat (especially around organs)
Lower blood pressure
Better blood vessel function

Do you need to choose between cardio and muscle strengthening activities?

No, and you shouldn’t.

Each type of movement supports your health differently:

Cardio strengthens your heart and lungs and blood vessels
Muscle strengthening activities support your muscles, bones, metabolism and blood vessels

Research shows combining both leads to better overall cardiovascular health than doing either one alone. If you live with disability, chronic conditions, pain, or mobility limitations, muscle strengthening activities and cardio can be adapted with support from your GP or an accredited exercise professional.

Some activities can even count towards multiple recommendations. For example, gardening can contribute to both your moderate-intensity and muscle strengthening activity recommendations.

Are you spending a lot of time being sedentary?

Many of us spend long periods being sedentary (time spent sitting or lying down) throughout the day, at work, during travel, or while relaxing at home.

Even if you’re getting in some planned physical activity, extended sedentary time can still impact your heart health. Research shows high levels of sedentary behaviour are linked to an increased risk of cardiovascular disease.

Breaking up sedentary time with small amounts of movement can make a big difference.

If you’ve been sedentary for a while, look for simple ways to move in ways that work for you:

Change position regularly (e.g. from sitting to standing, or shifting posture)
Take short movement breaks — this might be walking, wheeling, or gentle movement
Do activities while on the phone such as pacing, stretching, or light mobility exercises
Try simple strength or mobility movements like sit-to-stands, wall push-ups, resistance band exercises, or chair-based movements
Incorporate movement into daily tasks like household activities, gardening, or playing with children

It might not feel like much, but it all adds up. Moving more often throughout the day supports your body and your heart.

Getting started

You don’t need a gym membership or a strict routine to experience the benefits.

Start where you are and build gradually:

Aim for regular movement most days, this could be walking, wheeling, swimming, or other activities you enjoy
Include muscle-strengthening activities at least two days per week, adapted to your ability and access
Use what you have, your body weight, everyday items, or your local environment
Something is better than nothing

If you live with a health condition, disability, or are unsure where to begin, consider speaking with your GP or an accredited exercise professional who can help tailor activities to suit you.

Every bit of movement counts. Whether it’s a step, stretch or lift, it all adds up to a healthier heart.

Sources

Stamatakis E, Lee I-M, Bennie J, Freeston J, Hamer M, O’Donovan G, et al. Does strength-promoting exercise confer unique health benefits? A pooled analysis of data on 11 population cohorts with all-cause, cardiovascular, and cancer mortality endpoints. Am J Epidemiol. 2018;187(5):1102–1112.
Australian Government Department of Health, Disability and Ageing. 24-hour movement guidelines for all Australians [Internet]. 2026 [cited 2026 Apr 21]. Available from: https://www.health.gov.au/topics/physical-activity/24-hour-movement-guidelines-for-all-australians
Australian Institute of Health and Welfare (AIHW). Cardiovascular disease [Internet]. Canberra: AIHW; 2024 [cited 2026 Apr 21].
Heart Foundation Australia. Physical activity and your heart [Internet]. 2024 [cited 2026 Apr 21]. Available from: https://www.heartfoundation.org.au/healthy-living/physical-activity
Heart Foundation Australia. G’day muscles: how strength training impacts your heart [Internet]. 2023 [cited 2026 Apr 21]. Available from: https://www.heartfoundation.org.au/blog/how-strength-training-impacts-your-heart