How to Exercise for a Healthier Heart: What Works Best?
Regular exercise is vital for heart health—supporting circulation, weight, and blood pressure. Aim for 150 minutes of moderate activity weekly. Combine cardio and strength training for balanced fitness, and consult your doctor if you have health concerns.
Introduction
Regular physical activity is widely recognized as an important part of maintaining overall heart health. Engaging in exercise can support cardiovascular function, promote circulation, and contribute to overall well-being. According to health experts, different types of exercise can benefit heart function in various ways. If you have any existing health conditions, it’s always best to consult a healthcare professional before beginning a new fitness routine.
Why Is Staying Active Important?
Physical activity is associated with improved cardiovascular health. Studies suggest that exercise may help:
- Support heart muscle function
- Promote healthy blood circulation
- Assist with weight management
- Support balanced blood pressure and cholesterol levels
The American Heart Association (AHA) recommends that adults engage in at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous exercise per week for optimal heart health.
To achieve well-rounded fitness, incorporating both aerobic exercise and resistance training is often recommended.
Aerobic Exercise and Heart Health
How Does It Help?
Aerobic exercise, sometimes called “cardio,” has been studied for its potential role in supporting heart function. Research suggests that regular aerobic activity may:
- Promote better circulation
- Help maintain balanced blood pressure levels
- Support blood sugar regulation in individuals with diabetes
How Much Is Recommended?
The Centers for Disease Control and Prevention (CDC) suggests that adults aim for 30 minutes of moderate exercise most days of the week or a combination of moderate and vigorous activity.
High-Intensity Interval Training (HIIT) vs. Steady-State Cardio
1. HIIT (High-Intensity Interval Training)
- Involves short bursts of intense activity followed by brief recovery periods.
- Studies suggest HIIT may be an efficient way to improve cardiovascular fitness.
- Examples: Sprinting, jumping jacks
- Duration: 20-30 minutes, 2-3 times per week
2. Steady-State Cardio
- Involves maintaining a consistent, moderate-intensity pace for a longer period.
- May help with endurance and overall heart health.
- Examples: Brisk walking, cycling, swimming, playing tennis
- Duration: 30-60 minutes, most days of the week
Resistance Training and Heart Health
How Does It Help?
Strength training exercises can help build muscle and support metabolism. Research suggests that incorporating resistance exercises alongside aerobic activity may contribute to balanced cholesterol levels.
How Much Is Recommended?
The AHA and CDC recommend strength training at least two days per week, with rest days in between to allow muscle recovery.
Examples of Resistance Training Exercises:
- Free weights: Dumbbells, barbells
- Weight machines: Gym-based strength machines
- Resistance bands: Stretchable bands for muscle training
- Bodyweight exercises: Push-ups, squats, chin-ups
Which Type of Exercise Is Best?
Both aerobic and resistance training offer unique benefits, and a combination of both is often recommended for well-rounded cardiovascular fitness.
Getting Started: Practical Tips
- Choose activities you enjoy – Whether it’s walking, swimming, dancing, or lifting weights, consistency is key.
- Start gradually – If you're new to exercise, begin with light activity and gradually increase intensity.
- Listen to your body – If you experience discomfort, dizziness, or unusual fatigue, seek medical advice.
- Consult a healthcare professional – If you have existing heart conditions, high blood pressure, or other health concerns, talk to your doctor before beginning a new exercise routine.
Final Thought
Exercise is one of many factors that contribute to overall heart health. By incorporating regular movement into daily life and making informed choices, individuals can take proactive steps toward well-being. For personalized recommendations, consult with a healthcare professional or a certified fitness expert.