Regular physical activity is one of the most effective ways to maintain a strong, healthy heart. Exercise helps lower blood pressure, improve circulation, and reduce the risk of heart disease. It also plays a crucial role in managing stress, which is a significant contributor to cardiovascular issues. Let’s explore the best types of exercise for heart health and how to incorporate them into your routine.
1. Cardiovascular Exercise
Why it matters: Cardio workouts strengthen the heart muscle, improve oxygen flow, and help maintain a healthy weight. Examples: Walking, jogging, cycling, swimming, and dancing. How to include it: Aim for at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity cardio per week.
2. Strength Training
Why it matters: Resistance training helps lower body fat, increase muscle mass, and enhance metabolism, all of which contribute to heart health. Examples: Weight lifting, bodyweight exercises (push-ups, squats), and resistance band workouts. How to include it: Perform strength training exercises at least twice a week, targeting major muscle groups.
3. Flexibility and Balance Training
Why it matters: Stretching and balance exercises improve overall movement, prevent injuries, and support a well-rounded fitness routine. Examples: Yoga, Pilates, and dynamic stretching. How to include it: Incorporate flexibility exercises before and after workouts or practice yoga a few times a week.
4. High-Intensity Interval Training (HIIT)
Why it matters: HIIT involves short bursts of intense activity followed by rest, making it an efficient way to improve cardiovascular health and burn fat. Examples: Sprint intervals, circuit training, or boot camp-style workouts. How to include it: Perform HIIT workouts 1-2 times per week, ensuring proper recovery between sessions.
5. Everyday Movement
Why it matters: Staying active throughout the day can significantly improve heart health and prevent sedentary habits. Examples: Taking the stairs, standing up every hour, walking meetings, and household chores. How to include it: Find small ways to move more daily, such as parking farther from your destination or taking a post-meal walk.
Managing Stress Through Movement
Exercise not only strengthens the heart physically but also helps reduce stress, a major contributor to heart disease. Activities like yoga, tai chi, and deep-breathing exercises can calm the nervous system and lower cortisol levels.
Get Started Today!
The best exercise routine is one that you enjoy and can stick with long-term. Start small, stay consistent, and gradually increase your activity levels.
What movement will you add to your routine this week? Check out our WeDo Transformations 21 Day Challenges with built-in resources for fitness, community and nutrition! Stay tuned for our next Heart Health Month post on sleep and stress management!
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