The best exercises for heart health combine aerobic activities (brisk walking, swimming, cycling) to boost circulation and strengthen the heart with resistance training (weightlifting, bands) to improve cholesterol and reduce blood pressure. The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic activity per week.
Top Exercises for Cardiovascular Health:
Aerobic Activity (Cardio): Brisk walking (fast-paced), cycling, running, swimming, and dancing are highly effective. Swimming is often cited as a top, low-impact choice for total cardiovascular health.
Resistance Training: Using free weights, machines, or bands at least twice a week helps create muscle mass and lower “bad” cholesterol.
Interval Training (HIIT): High-intensity interval training, which involves bursts of intense activity followed by rest, is highly effective for increasing performance and heart strength.
Flexibility/Balance: Yoga and tai chi, while not direct cardio, prevent muscle cramps and joint pain, enabling consistent, long-term exercise routines.
Key Recommendations:
Frequency: Aim for 30+ minutes of moderate activity, 5 days a week.
Consistency: The best workout is one you can maintain regularly.
Daily Movement: Include small activities like taking stairs, gardening, or walking, which, when done throughout the day, contribute significantly to heart health.
