Your heart beats about 100,000 times a day enabling you to do everything you do.  So how can you repay it and keep it going strong? 

By exercising regularly! 

Being physically active strengthens your heart and helps to lower your risk of cardiovascular disease.

What are the three best types of exercise for heart health?

(of course any type of exercise is fantastic!)

Aerobic Exercise

Cardiovascular, or aerobic, exercise enhances your heart health in a number of ways.  It improves how well your heart pumps, or your cardiac output. 

Aerobic exercise also improves your circulation which lowers your blood pressure and heart rate.  In addition, cardio reduces your risk of type 2 diabetes.

Examples of aerobic exercises:  jump roping, walking briskly, running, cycling, tennis, skiing

jumping jacks, burpees, high knees, mountain climbers and butt kickers.

How often should I do aerobic exercise?

Aim for at least 30 minutes a day, at least five days a week.  If you need to break it up or work up to 30 minutes, it’s ok.  Remember that every bit counts!

Strength Training

Strength training improves your body composition.  It allow you to build lean muscle mass and reduce body fat. This helps to keep your heart healthy.

Examples of strength training: 

resistance exercises incorporating dumb bells, kettlebells, barbells, weight machines, resistance bands

or body weight exercises such as push ups, chin ups and squats.

How often should I strength train?

Strength train at least twice a week, ideally on non-consecutive days

Flexibility Exercises

Flexibility exercises benefit the heart indirectly by promoting musculoskeletal health.  This allows you to move freely without joint pain.  By enabling you to do cardio and strength training properly, flexibility boosts your heart health. 

Examples of flexibility exercises:  stretching, yoga, tai chi

How often should I do flexibility exercises?

Try to do some type of flexibility work every day, including before and after your cardio and strength workouts.

Sign me up, what do I need to do for better heart health?

You can boost your heart health in just 30 minutes a day!

Did you know that you can reduce your risk of heart disease simply by taking a brisk 30-minute walk most days? 

You will also be lowering your risk of dementia, cancer, osteoporosis, type 2 diabetes and death. 

In addition, you will have more energy, less stress, stronger bones and muscles and increased endurance and immunity!

All types of exercise help to reduce stress, which is beneficial to your heart. 

A combination of aerobic and strength training has the most positive impact on your cardiovascular health. 

Adding flexibility exercises to your workouts will enable you to stay in tip-top shape.  

The Takeaway

Your heart beats for you 35 million times a year.  You want it to keep beating strong for as long as you need it to. Being physically active is the best way to keep your heart healthy.

Cardiovascular exercise improves your cardiac output and circulation.  Strength training positively affects your body composition.  Flexibility exercises allow you to do cardio and resistance training effectively.

 All types of exercise lower stress which lessens the load on your heart. 

By exercising 30 minutes a day, at least 5 days a week you can protect the most important muscle in your body.  You will also be doing your whole body and mind a world of good!

Physical activity lowers your risk of heart disease, dementia, cancer, osteoporosis and diabetes. 

Working out can be fun and has a ton of benefits. Keeping the number one killer of both men and women at bay is only one of them.

You can add more movement to your life if you put your mind to it. When it’s all said and done, your heart will have thanked you about 2.5 billion times!

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Nytimes.com;  hopkinsmedicine.org;  healthline.com; news-medical.net;  webmd.com