Heart disease is the top killer in the U.S., with someone passing away from it every 34 seconds. But here’s some good news: regular exercise can be a game-changer.
Exercise does wonders like lowering your blood pressure, keeping your weight in check, and even strengthening the heart muscle itself.
So, if you’re hitting the gym, going for walks, or attending aerobics classes, you’re on the right track! But is your routine really heart-focused?
How Much Should You Exercise?
Dr. Regis Fernandes, an expert heart doctor from the Mayo Clinic, gives two main tips for heart-boosting workouts.
First: Duration. How long are your workouts? Dr. Fernandes advises at least 150 minutes per week for the best heart benefits.
This could be spread across three, five, or more days based on what suits you. It’s all about hitting that 150-minute mark (or more if you’re up for it).
Getting the Intensity Right
Second, and just as crucial: Intensity. This doesn’t mean pushing yourself until you drop. It’s about working out at a medium pace.
Dr. Fernandes suggests activities like walking, biking, or swimming. And you don’t need fancy gadgets to know if you’re in the right zone. Just notice your breathing.
A good guideline: If you’re only breathing through your nose, step it up a bit. But if you’re gasping and can’t chat with someone next to you, ease down.
The best spot? Breathing through your mouth but still able to hold a conversation.
The Best Combo for Your Heart
While cardio exercises are fantastic for the heart, let’s not forget about strength training.
Dr. Fernandes encourages everyone to include resistance training, like weight lifting, in their routine. It’s a balance of strength and endurance exercises that truly benefits overall health.
Before you start or tweak your exercise routine, always chat with your doctor or another health professional. They can give advice tailored to you. Remember, it’s all about keeping that heart happy and healthy!
If you care about health, please read studies about the benefits of low-dose lithium supplements, and what we know about egg intake and heart disease.
For more information about health, please see recent studies about potatoes and high blood pressure, and results showing the 6 best breads for people with heart disease.
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