Regular exercise can lower your risk of diabetes, stroke, depression and obesity, and it’s very beneficial for your heart, too. According to the U.S. Surgeon General’s Report on Physical Activity and Health, people who are sedentary are twice as likely to develop heart disease than those people who get regular exercise.
“Physically fit people have a lower risk for heart disease and those who develop it, often develop it later with less severity,” says cardiologist Sanjay Bindra, MD, of Regional Medical Center of San Jose.
Regular exercise can lower blood pressure and lower your cholesterol (a fat-like substance in the blood). The American Heart Association (AHA) says that for each hour of regular exercise you get, your life expectancy may increase by two hours.
“Over the last five decades, numerous scientific reports have shown the benefit of exercise for heart disease risk reduction, to both healthy people and those with existing disease,” says Dr. Bindra.
Whether you have heart disease or you’re looking to start a heart-healthy fitness plan, here are three types of workouts you may want to try.
Aerobic exercise for better circulation
For overall cardiovascular (heart and blood vessel) health, the AHA suggests getting at least 30 minutes of moderate aerobic activity like brisk walking 5 days a week, or 25 minutes of vigorous aerobic activity like running 3 days a week. This type of exercise will improve your blood circulation, which can lower your blood pressure and strenghten your heart. Here are some aerobic exercises to try:
- Walking
- Running or jogging
- Swimming
- Riding a bike
- Taking the stairs
- Dancing
- Jump-roping
The talk test can help you understand the intensity level of the exercise you’re doing:
During moderate-intensity activity you should be able to talk, but not sing. During vigorous-intensity, you shouldn’t be able to say more than a few words without taking a breath.
Resistance training for stronger muscles
The AHA also recommends moderate or high intensity strength training two days a week. Stronger bones, muscles, tendons and ligaments help you perform daily tasks and lower your risk of injury.
Stronger muscles can boost your metabolism and help you burn more calories, even when you’re not working out. And strength training isn’t just about free weights—here are some more ideas:
- Push-ups
- Squats
- Chin-ups
- Resistance bands
Remember to take at least one day off in between training sessions so your muscles can recover.
Stretching, flexibility and balance for muscle and bone health
Flexibility exercises like stretching and balance training improve your musculoskeletal (muscle and bone) health. Improved musculoskeletal health can help you take part in resistance and aerobic exercises that are healthy for your heart. Flexibility can help with stability, and prevent injuries and falls. Look for these flexibility-improving workouts, many are available using on-line videos or at a local community center:
- Yoga
- Tai chi
- Dynamic stretching before workouts
- Static stretching afterwards
How to get started
It’s never too late to start moving. “Even middle aged sedentary individuals who begin an exercise regimen or participate in an active occupation, have shown improvement in heart disease, and reduction in death,” says Bindra.
Once you start an exercise program, it's important to stick to it. As you are able, make exercise part of your daily routine by choosing activities that you enjoy. You can track your progress using apps on your cell phone.
If you have heart disease or other medical conditions, talk to your doctor before beginning any new exercise plan. If you have chest pain, dizziness, shortness of breath or palpitations (irregular or racing heartbeat) while exercising, report your symptoms to your doctor as soon as you can, he adds.
