Cardio and Heart Health: What Black Women Need to Know

Women of color often navigate a world that frequently overlooks their specific health needs. From structural racism in healthcare to the daily micro aggressions absorbed, it all adds up—and the bodies often keep score, and we pay the price. When you add to that the compounding effect of everyday responsibilities pulling us in every direction, self-care can start to feel like a luxury. But when it comes to movement, especially aerobic exercise, it’s no longer luxury. It’s self-preservation. 

What Is Aerobic Exercise, aka Cardio?

Aerobic exercise, also known as cardio, is any physical activity that increases your heart rate and oxygen flow. This includes walking, dancing, swimming, biking—whatever gets you moving consistently.

Cardio Benefits for Black Women

Cardio Reduces Heart Disease Risk

Heart disease is the number one cause of death for Black women in the U.S. Regular aerobic exercise lowers blood pressure, reduces inflammation, boosts circulation, and improves cholesterol levels. That’s not just helpful—it’s life-saving.

Cardio Helps Lower Stress and Anxiety

High cortisol levels are common in women of color due to chronic stress. Cardio releases endorphins—feel-good hormones that act as a natural buffer against anxiety. Just 30 minutes of movement can improve mood, reduce tension, and build emotional resilience.

Cardio Lowers Risk of Diabetes

Aerobic activity improves insulin sensitivity and helps regulate blood sugar levels. Combined with a nourishing diet, even a daily power walk can lower your risk of developing type 2 diabetes by up to 60%, according to research.

Movement Is Medicine

You don’t need a gym or a fancy workout routine. You just need a moment to choose yourself, every day. Whether it’s dancing in your kitchen, walking with a friend, or following a quick YouTube video, exercising matters.

And your heart will thank you!