At obé Fitness, health is everything. We want our members to build lasting habits, move boldly, and feel electric. But when it comes to your health, it’s not all about fitness. That’s what obé co-founder Ashley Mills discovered when she was diagnosed with heart disease—specifically a congenital heart defect and an aortic aneurysm.
“One moment, I was the thriving and passionate founder of obé, aimed at democratizing fitness, juggling motherhood, and feeling like I was in the best shape of my life,” she shares. “But the next moment, I found myself in a hospital undergoing EKGs and MRIs.”
Heart disease isn’t something most of us think about, especially if you’re young and active. But the unfortunate reality is that women are more prone to heart disease than men are—and it’s something we’ve all got to be aware of.
Since Ashley’s heart disease diagnosis, she has become passionate about helping women avoid cardiac events with lifestyle changes. Today, hear from Ashley, as well as obé’s director of programming and women’s fitness expert, Melody D., to learn the reality of heart disease—and what you can do to prevent it.
Why Heart Health Is Important for Women
We’ll start by setting the scene with some alarming statistics:
- Over 60 million women in the United States are living with some form of heart disease.
- Women are more likely to die from cardiac events than men.
- Women are less aware of the causes of heart disease.
- Women experience different symptoms of heart disease, which means they’re seven times more likely to get misdiagnosed than men.
- Women experience more hormonal changes that increase the risk of heart disease—like menstruation, pregnancy, and menopause.
- Women are more vulnerable to the effects of stress, which commonly affects heart health.
Women often experience different symptoms of heart disease than men, which means it can go unnoticed or be misdiagnosed. Add to that the pressures of balancing work, family, and life, and it’s easy to see how heart health can take a backseat.
“Like countless American women, I was caught in the ceaseless cycle of trying to have it all,” says Ashley. “But my heart condition made me realize the importance of taking care of myself.”
As women, we’ve got to take care of ourselves. It’s a non-negotiable. Keep reading to find out the best ways to protect against heart disease.
Simple Lifestyle Changes Can Make a Big Impact
Amid the chaos of Ashley’s heart disease diagnosis, she delved into the world of wellness, desperately trying to find a cure. “I explored a myriad of options, from underwater cycling to salt rooms. But my immersion often led to more confusion and spiraling costs.”
If you’re anything like Ashley, you might be surprised to learn that you don’t have to do anything drastic to prevent drastic events. Small, consistent lifestyle changes are often all you need to lower your risk of heart disease significantly and keep your heart healthy.
“Confronted by my cardiologist about managing my heart condition, I was faced with an uncomplicated yet profound prescription: Eat well, sleep well, keep moving. Play with your kids. Take your medications. There was no magic pill or sophisticated hack. Just fundamental truths about taking care of ourselves.”
“Adopting small, heart-healthy changes can lead to significant improvements in cardiovascular health over time by gradually reducing risk factors and building sustainable habits,” says Melody.
Master These Heart-Health Basics
Melody’s top heart health habits include:
- Exercise regularly: Aim for at least 150 minutes of moderate-intensity aerobic activity each week. Melody notes, “Regular physical activity, combining both cardio and resistance training, strengthens the heart, improves circulation, and helps prevent high blood pressure and diabetes.”
- Eat heart-healthy foods: “Nutrition is equally vital,” says Melody. Focus on whole, minimally processed foods and reduce your intake of trans fats, sugar, and processed snacks. This approach “can significantly lower inflammation,” supporting your long-term heart health.
- Manage stress: Incorporate breathwork, meditation, or other relaxation techniques to keep stress levels in check. “Managing stress through techniques like breathwork and meditation, along with nurturing mental well-being through self-care and social connections, plays a crucial role in reducing cardiovascular strain,” Melody explains. Try the obé 7 Days of Self-Care mindfulness mini-program if you don’t know where to start.
- Sleep well: Prioritize 7-9 hours of quality sleep per night to support cardiovascular recovery and health. Melody highlights that “prioritizing quality sleep is another key factor in regulating blood pressure and minimizing inflammation, ultimately supporting overall heart health.”
As you can see, these are the basics. Forget meditating in salt rooms and fancy supplements—master the basics and you’ll be well on your way. As Ashley notes: “I’ve come to see that wellness is simpler than it often appears.”
“Over time, these small steps help prevent major risk factors like high blood pressure, cholesterol, and diabetes, while also boosting mental well-being, ultimately supporting long-term heart health and reducing the risk of heart disease,” says Melody.
Habits to Avoid for a Healthy Heart
It’s not all about what you do; it’s also about what you don’t do. Certain habits can significantly increase your risk of heart disease, so avoiding them is just as important as adopting heart-healthy practices.
“Smoking, a sedentary lifestyle, chronic stress, poor sleep, and excessive alcohol consumption are major contributors to heart disease,” Melody notes. “These habits contribute to metabolic and cardiovascular problems like elevated blood pressure, cholesterol, and inflammation, leading to long-term damage.”
The Heart Health Collection: A Tool for Prevention
Taking care of your heart health doesn’t have to be boring. No more hour-long slogs on the elliptical or treadmill—with obé’s Heart Health Collection, you’ll level up your cardiovascular performance with cardio workouts that fly by. From Boxing and HIIT to Dance Cardio and more, these exercises for heart health will also melt away stress and boost your endorphins.
Melody explains the value of these classes: “The Heart Health collection offers workouts that improve cardiovascular efficiency and circulation. While resistance training is key to a balanced routine, maintaining cardiovascular fitness is essential for overall health. These classes reduce risks for heart disease and metabolic disorders like high blood sugar and inflammation.”
The workouts range in intensity, duration, and style, making it easy to find something that works for your schedule and fitness level. Whether you’re doing a high-energy dance class or a calming flow, every workout counts toward protecting your heart.
Once you’re ready to branch out, explore all of obé’s cardio options—with thousands of workouts to choose from. The options? Boxing, Bounce (aka rebounding), Dance, Endurance, HIIT, Jump, Ride, Run, Step, and Walk.
Take Charge of Your Heart Health
Ashley’s story is a wake-up call for all of us: “The day I discovered I had heart disease became a pivotal moment in my life. It wasn’t just a diagnosis—it was a life-saving insight. I won’t succumb to an aortic aneurysm because of this knowledge. It marked a new beginning, giving me more time to make a meaningful impact.”
Taking care of your heart doesn’t have to be complicated. By making small, manageable changes and staying active with obé’s Heart Health collection, you can significantly reduce your risk of heart disease and live a healthier, stronger, and more electric life.
READ MORE: Boost Your Brain: 9 Proven Ways Exercise Supercharges Cognitive Health
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