The Best Exercises for Heart Health

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 some of the best exercises for heart health.

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. All you need is 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.

If you're not used to jogging, work up to it by running 1-2 minutes for every 5 minutes of brisk walking, then 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. Water provides resistance to improve strength and tone muscle while protecting your joints, making it a good choice for low-impact cardiovascular exercise if you have joint problems.

4. Cycling

Another low-impact exercise that can support cardiovascular fitness while reducing stress on your joints. Do it at the gym in a spin class, outdoors on the road or trails, or even while running errands on your bike.

5. Circuit training

If the exercises above seem monotonous, mix it up with circuit training. For every 5-10 minutes of cardiovascular exercise, do one strength-training exercise such as push-ups or shoulder presses.

Weekly goals

• Moderate exercise: aim for at least 150 minutes of moderate-intensity exercise each week.
• Vigorous activity: aim for at least 75 minutes of vigorous-intensity physical activity each week.
• Break it down: you can divide your activity into smaller sessions. For example, aim for 30 minutes a day or 15 minutes twice a day. The key is to stay consistent.

Before starting any new fitness program, be sure to consult your doctor to ensure the plan is appropriate for your age, fitness level, and overall health.

Dr. Patrick Denard has been voted one of the top 20 Shoulder Surgeons in North America and is one of Oregon's most widely published shoulder specialists. Dr. Denard has advanced arthroscopy training and performs a wide range of shoulder procedures using minimally invasive techniques, including rotator cuff repairs and instability repairs.