Dr Daniel, Clinical Lead at Treated.com
In addition to cardio, strength training is important for heart health. Lifting weights, using resistance bands, or even doing bodyweight exercises like squats and push-ups helps maintain muscle, boosts your metabolism, and reduces visceral fat - the type that surrounds your organs and increases heart disease risk. You don’t need heavy gym equipment; household items like water bottles or even lifting your toddler safely can count.
Another way to sneak more movement in is through NEAT - Non-Exercise Activity Thermogenesis. This refers to all the little movements you do throughout the day that aren’t formal exercise: walking around the house (and doing housework), taking the stairs, gardening or running around after the kids. Increasing NEAT helps burn calories, improves circulation and can help to keep your heart healthy, and for mums, it’s an easy way to stay active without needing extra time in the day.
The key is consistency and variety: mix brisk walks, playful activity with the kids, and short strength sessions whenever you can. Even small bouts of movement are beneficial.
Mumsnetter, Ilovemyshed adds, “The best thing is to just start walking briskly, every day, [a] couple of miles and gradually increase. Plan a route, track it. Put it in the diary as a specific time slot. Once you feel fitter, add in some stretching via a Pilates class and then add in some weight training.”
Weight loss treatments - are they safe for heart health?
Some weight loss medications and injections, like GLP-1 agonists (Mounjaro and Wegovy), have been shown to reduce the risk of heart problems in people with type two diabetes and heart failure. These medicines help with weight loss and blood sugar control, and research suggests the heart benefits aren’t just about shedding pounds.
Other treatments, such as Orlistat work by reducing fat absorption. These are generally safe for heart health when used as directed, but their benefits for the heart are less pronounced than GLP-1 medicines. Over-the-counter ‘fat burners’ or unregulated supplements are not recommended, as they can increase heart risk and have side effects.
Pozner's perspective: “Keep it in context. These medicines are medical treatments, not lifestyle accessories. For some women the health gains go well beyond appearance, but they should be used with clinical oversight and as part of a broader plan.”
The key takeaway? Lifestyle changes including healthy eating, regular activity and weight management remain the safest and most effective ways to protect your heart. Medications may help in specific cases but should always be discussed with your GP or specialist before starting.
Related: Are weight loss injections safe?
Why sleep matters for heart health
Sleep for mums often feels like a rare luxury, yet it’s surprisingly good for your heart. Here’s how getting a good night’s sleep is linked to optimal heart health:
Find the sweet sleep spot
This might sound surprising, but too little or too much sleep can raise your risk of heart disease. Studies show that most people do best with around six to eight hours per night.
Even sneaking in a short 20–30-minute nap while the kids nap can help top up your sleep without messing with bedtime!
Pozner adds: “Alongside sleep, build in rest. We live in a culture that glorifies busy. Short pauses through the day calm the system and make good-quality sleep more likely.”
Timing is key
It's not just about how long you sleep, but also when you sleep. A study published in the European Heart Journal found that going to bed between 10pm and 11pm is associated with a lower risk of heart disease compared to going to bed earlier or later.
“Sleep and stress management may be just as important as diet and exercise when it comes to heart health”, shares Dr Daniel, “because if someone is sleep-deprived or going through a particularly stressful episode, they’re less likely to eat healthily and undertake physical activity.
“For example, people who haven’t had enough sleep may be more tempted by calorie-dense, ultra-processed or sugary foods, to give them a quick energy fix. Similarly, someone who’s had a stressful day at work may feel too mentally exhausted to go to the gym or go for an evening run.”
He adds: “By sleeping well and taking steps to reduce stress, you’re helping to regulate blood pressure and lower inflammation-causing hormones, like cortisol – which can directly benefit heart health. But there’s an indirect effect too – where sleeping well and reducing stress can help you to lead a healthier lifestyle in other ways.”
Improving your sleep habits can make a significant difference:
Try to stick to a routine: Go to bed and wake up at the same time every day, even on weekends (easier said than done when you get one precious lie-in a week)
Create a restful environment: Keep your bedroom cool, dark and quiet.
Limit screen time: Avoid screens at least an hour before bed.
Relax before bed: Calming activities like reading or listening to soothing music helps to set the tone for a good night’s sleep.
Good sleep also supports mental wellbeing, which in turn can benefit your heart health. The NHS highlights that poor sleep can contribute to stress and anxiety, which are linked to heart disease. Sleep is tricky in the early years, but try to rest whenever you can, your heart (and your sanity) will thank you.