Loving your heart is crucial because it tirelessly pumps blood carrying vital nutrients and oxygen to the entire body. To ensure its strength and health, regular exercise is essential. Here are some effective daily workouts to promote a healthy heart.
According to the American Heart Association (AHA), every adult should perform aerobic exercise at a moderate intensity for a minimum of 150 minutes each week. This includes activities such as walking, biking, jogging, running, swimming, and stair climbing. We made the process easy for you with these expert-recommended daily workouts for a healthy heart.
“Engaging in regular exercise is an excellent way to prevent heart disease for several reasons,” Dr. Mary Branch, a board-certified cardiologist, explains. And every little bit helps! “Something is better than nothing. Many folks are not active at all,” Dr. Branch adds. “I recommend starting with five minutes, three times per week of walking.”
Then, when you’re ready to add to your routine, you can explore the below workouts for a healthy heart. Just be sure to complete a proper warm-up and cool-down with whatever workout you choose.
Running
When you’re comfortable with your walking routine, consider stepping things up and running. All you need to do is invest in a good pair of running shoes, find a route, and you’ll be ready to hit the pavement.
Keep in mind, though, that running can be more taxing on your joints and is not for everyone. Brisk walking is a stellar alternative, and you can incorporate ankle and hand weights, along with walking sticks.
“Running and walking increase the heart rate and blood pressure, providing conditioning for the cardiovascular system,” explains Melissa Tracy, MD, FACC, FASE, a cardiologist and medical director of cardiac rehabilitation for Rush University System for Health. “After a good run or walk, the pulse and blood pressure decrease, yet the endorphins increase. Alternating running with walking and/or navigating over different terrains are excellent ways to challenge your body.”
Swimming
The pool isn’t just for taking a dip to cool off on a hot summer’s day. Swimming can provide an excellent cardiovascular workout.
“The cool water maintains your body temperature, but the heart rate and blood pressure still increase, promoting the benefits to the heart without pounding on our joints,” explains Dr. Tracy. “In addition, the resistance in the water works the muscles, too—an added benefit.”
Circuit Weight Training
Circuit weight training is a productive workout for your cardiovascular system while helping you build muscle.
“Muscle strength is very important to maintain the efficiency of our bodies; our balance, coordination, and muscle strength protect the bones,” Dr. Tracy points out. “Muscle strength is important for men and women and becomes even more important as we age.”
Dancing
Dancing is a great workout because it can be conveniently done in your own home or at a studio. You can also plan it with friends to make things more fun.
“Dancing while cleaning up after meals is a great way of burning calories after eating,” Dr. Tracy suggests. “Dancing with someone promotes intimacy and closeness, which are important for self-confidence and bonding.”
Yoga and Meditation
Establishing a regular yoga practice isn’t just for relieving stress; it can also be an outstanding cardio workout and calorie burner. Research shows that getting your namaste on can also be a helpful preventative intervention for cardiovascular diseases.
“Yoga and meditation are forms of exercise that can assist in the balance of our body, soul, and mind,” explains Dr. Tracy. “We don’t engage in enough meditation, mindfulness, and balance; these forms of exercise promote this homeostasis.”
Tai Chi
Tai chi is one of several traditional Chinese exercises. It combines body mindfulness with low-intensity exercises.
“The lower intensity and slower movements [of tai chi] allow people with physical limitations who are more frail and/or elderly people to participate in exercise,” Dr. Tracy tells us.
Frequently Asked Questions about Daily Workouts for a Healthy Heart
What are the best types of exercises for a healthy heart?
1. Aerobic Exercises:
- Running or jogging
- Brisk walking
- Cycling
- Swimming
2. Strength Training:
- Weight lifting
- Resistance band exercises
- Bodyweight exercises like push-ups and squats
3. Flexibility Exercises:
- Yoga
- Pilates
- Stretching exercises
How often should I work out to maintain a healthy heart?
For optimal heart health, it is recommended to perform at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity exercise per week, along with strength training exercises twice a week. This breaks down to about 30 minutes of exercise per day for five days a week.
Can I incorporate high-intensity interval training (HIIT) into my daily workout routine?
Yes, HIIT is an effective way to boost cardiovascular health. It involves alternating short bursts of intense activity with brief periods of rest or lower-intensity exercise. It can help improve heart health, stamina, and overall fitness levels. However, it is essential to start slowly and gradually increase the intensity to prevent injury.
Are there any exercises I should avoid if I have a heart condition?
If you have a heart condition or any concerns about your heart health, it is crucial to consult with your healthcare provider before starting any exercise regimen. In general, individuals with heart conditions should avoid exercises that put excessive strain on the heart, such as heavy weightlifting or high-impact activities like sprinting.
What are the signs that I should stop exercising and consult a doctor?
If you experience chest pain, dizziness, lightheadedness, severe shortness of breath, nausea, or irregular heartbeat during exercise, stop immediately and seek medical help. These could be signs of a heart problem or other serious medical conditions that require immediate attention.
Is it better to work out alone or with a fitness trainer for heart health?
Whether you choose to work out alone or with a fitness trainer depends on your preferences, fitness goals, and current health status. Working with a qualified fitness trainer can help ensure that you are performing exercises correctly and safely, especially if you are new to exercise or have specific health concerns. However, working out alone can also be beneficial if you are motivated and well-informed about proper exercise techniques.
