The Absolute Best Workout for Heart Health if You're Over 50, According to Cardiologists
Woman over 50 getting ready to workout for her heart health
You may not love what we're about to say: Heart health risks increase with age. The American Heart Association says heart disease risk factors often start appearing in our 50s and 60s.
While you can't control everything (like genetics), experts share you can take literal steps toward improving your heart health.
"The American Heart Association recommends at least 150 minutes of moderate-intensity exercise per week or 75 minutes of high-intensity exercise weekly," says Dr. Tamanna Singh, MD, the co-director of the Sports Cardiology Center at Cleveland Clinic. "You can hit this goal—and even surpass it—with any type of exercise."
Your ticker keeps you, well, ticking, though. If you're new to exercise and committed to working out, you may wonder: What is the best workout for my heart health, especially if I'm over 50? Cardiologists say the answer to that question is highly personal, but love recommending one particular exercise.
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What Is the Best Workout for Heart Health for People Over 50?
Cardiologists suggest walking.
"Oftentimes, for people who have never or barely exercised, I’ll suggest walking and jogging because they don’t require much outside of a good pair of sneakers," Dr. Singh says. "You can walk anywhere—indoors on a treadmill or during your lunch break at work or outdoors in nature."
This answer may sound basic and obvious, but another expert agrees that the accessibility of walking is a significant benefit. It's also not the only one.
"For many people over 50, brisk walking is a fantastic starting point," says Dr. Rigved Tadwalkar, MD, a board-certified cardiologist at Providence Saint John’s Health Center. "It is low-impact...and can be easily adjusted to different fitness levels...Walking gets your heart rate up, strengthens your legs and burns calories, all without putting undue stress on your joints. It's also a great way to explore your surroundings and socialize."
The low-impact nature of exercises like walking is particularly notable for another cardiologist. "If you're over 50, high-impact exercise, such as running, may lead to overuse injuries," explains Dr. Bradley Serwer, MD, an Interventional Cardiologist and Chief Medical Officer at VitalSolution.
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How To Get the Most Out of Your Walk
The best advice? Pick up the pace. Yes, walking is low-impact, but don't mistake it for easy peasy strolls. While experts agree that starting small and slow is essential, especially with an underlying health condition like cardiovascular disease, you'll want to remember that cardiologists recommend "brisk" walking to get the most out of your workout.
"Slow walking is not enough," says Dr. Majid Basit, MD, Basit, a cardiologist with Memorial Hermann.
Remember, the American Heart Association recommends 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity workouts per week. What does that mean? According to the AHA:
Moderate-intensity exercise is challenging and makes your heart beat slightly faster. You'll find it a little harder to breathe but can still talk. The goal is to increase your heart rate by 50 to 60%.
Vigorous-intensity exercise will make you feel warmer. You might break a sweat, and talking without losing your breath will be a challenge.
Besides improving heart health, Dr. Basit says this type of exercise offers another benefit: information that could save your life.
"Vigorous exercise allows our bodies to talk to us, telling us of problems well before they get out of hand," Dr. Basit says. "A sudden decrease in exercise tolerance or exercise-induced chest pain or pressure may be warning signs of heart disease."
Other Great Exercises for Heart Health if You're Over 50
If you're not into walking, don't fret. Every doctor we spoke with mentioned that the best workout is one you like and will stick to. "Your heart can’t tell what type of exercise you are doing," Dr. Singh says. "The most important thing to improve heart health is to stay consistent and disciplined with the actual practice of exercise."
You might sign up for group fitness classes, like dance cardio, water aerobics or barre. Dr. Singh says group classes are particularly beneficial for people who are motivated by others. She adds that working out with a "pack" can help people stay accountable and consistent.
Dr. Tadwalkar also recommends a few exercises you can do solo or with a group in a class setting or a more informal one. These include:
Swimming
Cycling
Dancing
Strength training
Interval training
Can Exercise Strengthen a Damaged Heart?
In all likelihood, no, but cardiologists still recommend getting a move on. "If you have suffered a heart attack and part of your heart has formed scar tissue, exercise will not reverse this damage," Dr. Serwer says. "However, exercise will help your body adapt and function more efficiently. Exercise can help improve your overall quality of life so that you're able to do more and feel better."
Before starting a workout routine, including walking or other low-impact exercises, experts share it's a good idea to clear it with your healthcare team. This step is crucial if you have an underlying heart condition."It is important to start slowly and under the guidance of your doctor," Dr. Tadwalkar says. "They can help create a safe and effective exercise plan that considers your specific condition and limitations."
Dr. Serwer adds a few other recommendations when speaking to patients about safety and working out.
"Always exercise with a partner and a cell phone in case of an emergency," Dr. Serwer says. "I also tell my heart patients to recommend CPR training to all their family and friends."
Next up: How Many Days Per Week to Work Out to See Maximum Results, According to Trainers
Sources
Heart health at any age—40, 50, 60 and beyond. American Heart Association.
Dr. Tamanna Singh, MD, the co-director of the Sports Cardiology Center at Cleveland Clinic
Dr. Rigved Tadwalkar, MD, a board-certified cardiologist at Providence Saint John’s Health Center
Dr. Bradley Serwer, MD, an Interventional Cardiologist and Chief Medical Officer at VitalSolution
Dr. Majid Basit, MD, a cardiologist with Memorial Hermann
What Does ‘Moderate-Intensity Exercise’ Mean Anyway?, Cleveland Clinic
American Heart Association Recommendations for Physical Activity in Adults and Kids, American Heart Association
