Exercise is the cheapest way to ensure a strong heart. Yet, 31% of adults and 80% of adolescents are not adequately active. If you’re among them, you may not know how much exercise you need or which simple activities you can do.
This post highlights the best (and easiest) exercises for heart health and how often you should do them.
How Much Exercise Do I Need?
You need 150 minutes of moderate or 75 minutes of vigorous physical activity per week.
A mix of both is ideal. Aim for moderate activity most days and add strength training twice a week.
Moderate activity makes you sweat but allows you to talk, not sing. Examples: brisk walking, gentle dancing, cycling on flat ground, gardening, and household chores.
Vigorous activity makes you sweat more, and you can only say a few words before running out of breath. Examples: running, skipping rope, soccer, and heavy weightlifting.
Best Exercises for Heart Health
Brisk Walking
This tops the list as an easy yet powerful aerobic exercise. Walking engages the large leg muscles, which play a key role in circulation. It gets the heart moving! Anyone mobile can try brisk walking. Use a pedometer app like Google Fit and aim for over 7,000 steps daily.
Skipping Rope
You can adjust the intensity to make it moderate or vigorous. Skipping is affordable, effective, and can be done at home.
Dancing
A fun way to stay active while varying intensity levels. Whether you enjoy Afrobeats or traditional dance, moving to music is great for your heart.
Jogging or Running
A vigorous aerobic activity that engages the whole body and lets you explore your environment while improving endurance.
Competitive Sports (Football, Table Tennis, etc.)
Cheap, social, and effective, sports keep the heart active while you have fun with friends.
Strength Training
While aerobic exercise is key to heart health, strength training adds significant benefits. Activities like push-ups, lunges, and squats, as well as weightlifting, boost circulation, endurance, and metabolic balance.
Conclusion
Choose an exercise that fits your lifestyle and stick with it. Consistency is key! A strong heart leads to a longer, healthier, and happier life.
Now read about the best and worst foods for your heart!
