This Is the Best Workout for Heart Health, According to a Cardiologist
You don't have to do a lot of it to reap the benefits.
If you want to add years to your life, prioritizing heart-healthy habits is a great way to do it. Heart disease is the leading cause of death in the U.S. and it’s a condition that is largely preventable through diet and lifestyle habits. Eating nutrient-rich foods, getting enough sleep and minimizing stress are all ways everyone can lower their risk of heart disease.
Movement plays a key role too. There’s a reason why doctors preach the importance of regular exercise—and it’s not so you can look svelte for your upcoming vacation. In fact, there’s one type of workout in particular that is scientifically linked to protecting your heart.
Related: This Is the Worst Habit for Heart Health, According to Cardiologists
What Is the Best Workout for Heart Health?
According to Dr. Nadim Geloo MD, cardiologist and senior director of medical affairs for Abbott’s structural heart business, the best type of physical activity for heart health are aerobic workouts of moderate intensity, meaning it’s enough to elevate your heart rate and cause you to break a sweat. “Physical activities such as brisk walking, running, cycling, swimming or playing a sport, among other exercises that get your heart pumping, are a great way to improve cardiovascular health and can help mitigate risk factors that lead to or are associated with heart disease,” Dr. Geloo says.
As Dr. Geloo explains, there are so many ways to get your heart pumping. The key is to find an activity you actually like so that you’re more likely to do it on a regular basis. If you find running a complete bore, a dance aerobic class may be a better fit for you. If you like the idea of doing something social while you move, joining a local recreational sports team (such as basketball or soccer) may be the one that’s best for you. If you enjoy nature, bike riding or hiking may be your perfect fit.
Related: Need More Motivation to Exercise? Here Are 6 Mental Benefits
Whatever exercise you choose, Dr. Geloo says that the key is to keep your heart rate up. You should be able to talk, but unable to sing the words to your favorite song. The reason why getting your heart rate up is beneficial for cardiovascular health is that it improves muscles’ ability to pull oxygen out of the blood. This gives the heart a bit of a break, reducing the need for it to pump more blood to the muscles. Exercising is also linked to lowering blood pressure and reducing inflammation. It’s also a great way to manage stress, which is important because experiencing high levels of stress for a prolonged amount of time is linked to an increased risk of high blood pressure and a stroke or heart attack.
Related: Your Live-Well Guide to Maintaining Heart Health and Preventing Heart Disease
How Often You Should Exercise To Benefit Your Heart
Now that you know what the best type of exercise for heart health is, the next question you may have is how often you should be doing it. If you play an intense pickleball match once a week, are you doing enough to benefit your heart? While certainly working out every once in a while is better than none at all, scientific studies show that someone should engage in moderate physical activity most days of the week.
“Getting into the routine of moderate-intensity activity for at least 30 minutes five days a week—a total of 2.5 hours minimum—is recommended for adults to help maintain good health,” Dr. Geloo says.
By the way, this is just the minimum of what’s recommended for heart health. The Centers for Disease Control and Prevention says that going beyond 150 minutes a week of moderate-intensity exercise benefits health even more. And if you love the feeling of intense physical exercise, there’s a benefit to that too: Instead of 150 minutes of moderate-intensity exercise, 75 minutes of vigorous physical activity a week has the same health benefits. Or, you could do a mix, working out vigorously one day and moderately the next.
With so many different ways to get your heart rate up, there’s no shortage of ways to lower your risk of heart disease. Find what works for you and stick with it. And while you lace up your sneakers, just know that you’re literally taking steps to add years to your life.
Next up, find out what cardiologists say is the best daily habit for heart health.
Sources
Dr. Nadim Geloo MD, cardiologist and senior director of medical affairs for Abbott’s structural heart business
How much physical activity do adults need? Centers for Disease Control and Prevention.
Exercise and the Heart. Johns Hopkins Medicine.
Effects of Exercise to Improve Cardiovascular Health. Frontiers in Cardiovascular Medicine.
Chronic stress can cause heart trouble. American Heart Association.
Physical Activity and Cardiovascular Disease: How Much Is Enough? American Journal of Lifestyle Medicine.
