You don't have to be a high-level athlete to improve your heart health. Moderately intense cardiovascular exercise can reduce the risk of heart disease and other chronic illnesses while increasing endurance, flexibility, and strength. Any amount of physical activity is good for your overall health, but these are the best exercises for heart health.
Top Cardio Exercises
1. Brisk Walking
The human body was designed to walk. Hit the road or the treadmill at a pace that allows you to push yourself.
What you need: A pair of supportive, comfortable shoes and weather-appropriate clothing
2. Jogging
More challenging than walking, jogging is another exercise your body is made to do — and one of the best ways to burn calories.
Getting started: If you're not used to jogging, work up to it by running 1–2 minutes for every 5 minutes of brisk walking
Progression: Increase the minutes you run as your endurance improves
3. Swimming
Swimming gets your heart rate up and improves heart health, whether you're doing laps or taking a fitness class.
Key benefit: Water provides resistance to improve strength and tone muscle while protecting your joints
Best for: Low-impact cardiovascular exercise if you have joint problems
4. Cycling
Another low-impact exercise that preserves joint health.
Where to do it: At the gym in a spin class, outdoors on the road or trails, or even running errands on your bike
5. Circuit Training
If the above exercises seem monotonous, mix it up with circuit training.
Example: For every 5–10 minutes of cardiovascular exercise, do one strength training exercise such as push-ups or shoulder presses
Recommended Weekly Goals
Intensity LevelWeekly TargetModerate exerciseAt least 150 minutesVigorous activityAt least 75 minutes
Break it down: 30 minutes a day, or even 15 minutes twice a day — the key is to be consistent.
In a few short months, you will reap the benefits of improved heart health — no more huffing and puffing with routine activities of daily living.
Important Note
Before starting any new fitness program, be sure to consult your doctor to ensure the fitness plan is appropriate for your age and health.
About the Author
Dr. Patrick Denard has been voted one of the top 20 Shoulder Surgeons in North America and is the most widely published shoulder specialist in Oregon. Dr. Denard is committed to providing the highest level of orthopedic care to his patients. He has advanced arthroscopy training and is able to perform the vast majority of shoulder procedures in a minimally invasive fashion, including all types of rotator cuff repairs and instability repair. These techniques allow him to repair tears that some consider "irreparable." Providing every patient with advanced medicine and compassionate care each and every time.
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