Best exercises to improve heart health
Your heart is a muscle and gets stronger and healthier when you exercise, but not all forms of exercise provide equal benefit.
Your heart is a muscle and gets stronger and healthier when you exercise, but not all forms of exercise provide equal benefit.
Different types of exercise are needed to have a well-rounded fitness routine and improve your overall heart health.
Aerobic exercise
Examples: Walking, running, swimming, cycling, biking
Recommended time: At least 30 minutes a day, five days a week
Aerobic exercise improves circulation and your overall cardiovascular health. Incorporating this type of exercise into your routine helps lower your blood pressure, your heart rate, and your risk of developing diabetes. You should move fast enough to raise your heart rate, but still be able to talk to someone.
Strength training
Examples: Free weights, weight machines, resistance bands, body weight exercises
Recommended time: Two to three times a week
Strength training, sometimes called resistance training, can help reduce fat and create more muscle mass. When combined with aerobics, strength training helps raise good cholesterol, lower bad cholesterol, and reduces your risk of having a heart attack or stroke.
Stretching, flexibility, and balance
Examples: Basic stretches, tai chi, yoga
Recommended time: Before and after other exercises
Flexibility exercises don’t have a direct impact on your heart health, but these movements can help you get more out of other exercises. Improved flexibility decreases joint pain, cramping, and other muscular issues that may prevent you from maintaining your exercise routine.
Exercise is also an effective stress reliever, energy booster, and mood lifter. Regular exercise is important to improve circulation and strengthen your heart and lungs. It is recommended you spend at least 150 minutes doing moderate to vigorous exercise every week.
If you have a history of heart disease or are new to exercise, it is important to speak with your doctor before starting a new exercise routine.