Regular exercise is one of the best ways to keep your heart healthy, but not all workouts are the right choice. Often patients who want to improve their heart health, don’t know where to start or how to exercise safely. Here’s what cardiology specialist has put together for you to get the most benefit while protecting your heart.
The Do’s
Start with moderate activity if you’re new to exercise. Brisk walking, swimming, or cycling for 30 minutes most days can improve cardiovascular health without overstraining your heart. Consistency matters more than intensity – aim for at least 150 minutes of moderate exercise weekly.
Warm up and cool down to help your heart adjust gradually. Spend 5–10 minutes doing gentle stretches or slow walking before and after your workout. This simple habit reduces sudden stress on your heart and prevents injuries.
Mix cardio with strength training. While aerobic exercise strengthens your heart, adding light resistance training (like bodyweight exercises or light weights) twice a week improves circulation and overall fitness. Just avoid holding your breath during lifts, which can spike blood pressure.
The Don’ts
Don’t ignore warning signs. Chest discomfort, unusual shortness of breath, dizziness, or irregular heartbeats during exercise warrant immediate medical attention. Pushing through pain is never worth the risk.
Don’t skip rest days. Your heart needs time to recover, especially if you’re new to exercise or managing a heart condition. Alternate workout days with lighter activities like walking or yoga.
Avoid extreme intensity without guidance. High-intensity interval training (HIIT) can benefit some, but those with heart risks should consult a specialist first. Sudden, intense exertion may strain an unconditioned heart.
Special Considerations
If you have existing heart disease, high blood pressure, or other health concerns, work with your cardiologist to create a tailored plan. Cardiac rehabilitation programs are excellent for supervised, heart-safe exercise. Even small increases in activity help – gardening, taking the stairs, or short walks count.
Listen to Your Heart
The best exercise routine is one you’ll stick with long-term. Choose activities you enjoy, progress gradually, and prioritize safety over intensity. Your heart will thank you for years to come. If you’re unsure where to start, a cardiology specialist can help design a plan that fits your unique needs.
Remember, movement is medicine for your heart when done wisely. Whether you’re recovering from heart issues or preventing future problems, these simple do’s and don’ts can keep you active and healthy.
