Heart disease is the leading cause of death in the United States, claiming 659,000 lives annually. The main cause of deadly heart disease is atherosclerosis—a buildup of fatty plaques in your arteries. This condition often results from a sedentary lifestyle, poor diet, and unhealthy habits, like smoking and excessive drinking. Yet the role of daily choices in heart disease also means we have greater control over it than we think. In fact, research from Cleveland Clinic shows that 90% of cardiovascular disease can be prevented, in part by regularly engaging in heart-health-friendly workouts. Here’s a look at the link between exercise and heart health—and which 19 exercises are the best to try.
Why exercise matters for heart health
Research shows that exercise bolsters heart function by lowering blood pressure, reducing cholesterol, and elevating Vo2Max—the maximum amount of oxygen your body can use during exercise. All of these factors play a role in strengthening the heart muscle while preventing and reducing atherosclerosis, which in turn keeps your heart’s arteries clear. “Exercise really is the best medication for the prevention of heart disease,” says Dr. Suzanne Steinbaum, MD, a preventative cardiologist and author of The Heart Book: Every Woman’s Guide to a Heart-Healthy Life. If you’re wondering how much exercise you need, the American Heart Association recommends 150 minutes of moderate-intensity exercise per week (30 minutes, five days a week) or 75 minutes of full intensity aerobic activity (25 minutes, three days a week). Preferably, it’s a mix of both.
The most heart-health friendly workouts
It’s clear that exercise helps maintain a healthy heart. But which ones are best? Truth is, the best heart-healthy exercise can vary greatly between people. “Depending on your health, fitness and risk factors, exercise can be anything from walking every day, to 30 minutes of moderate heart-rate activities five days a week,” Steinbaum adds. No matter what, it’s best to diversify your exercise and try different things. “Mix it up to keep it fun, but get moving,” She says. “What you do isn’t as important as doing it: I like to dance, I ride my peloton, I love long, vigorous walks, and I love sports like skiing and tennis.” When you need inspiration for your next workout, turn to this list of 19 heart-friendly exercises you can do any day. In addition to helping your heart, it just might introduce you to a new activity you adore.
1. Walking
Take a stroll around the block for an easy, no-fail activity that can boost your heart health and reduce your risk of death by 50%. Consider walking at a brisk pace while pumping the arms for a complete body exercise.
2. Swimming
From the lap pool to the ocean, regular swimming improves circulation and blood pressure while lowering heart rates. The best part? It’s low impact and great for joint mobility.
3. Yoga
Yoga might not be the first exercise that comes to mind when you think about heart health. But yoga is a top-notch stress reliever, which means it reduces blood pressure, cholesterol, and general inflammation.
4. Cycling
An old fashioned bike ride works wonders for the heart. Why? Because research shows that regular cycling is so good for the cardiovascular system, it might actually reduce the risk of death by heart disease–by a whopping 35%.
5. Pilates
Pilates classhas long-term benefits for the heart, especially if you’ve experienced (or are at risk for) a stroke. Research found a link between an eight-week pilates program and elevated cardiopulmonary function.
6. Boxing
In addition to supporting anger management, boxing is a great aerobic activity—meaning it elevates heart rate to strengthen the cardiovascular system while reducing the risk of high blood pressure, stroke, diabetes, and more.
7. Dancing
Whether it’s tango or hip hop, moderate-intensity dancing has been shown to reduce the risk of mortality due to heart disease. Plus, it’s been shown to have a greater impact on heart health than walking.
8. Cross-Country Skiing
When you’re on skis, winter is no excuse not to move. Cross-country skiing is a great activity because it boosts your cardiac output, meaning your heart gets better at pumping blood and transporting oxygen. The result? A stronger heart.
9. Stair climbing
Taking the long way can have big benefits for heart health, especially if there’s stairs. Walking stairs can boost heart function and reduce mortality from heart disease, especially among those who are already at risk.
10. Hiking
Take a hike—and do good for your heart in the process. The hills involved in hiking provide an excellent cardiovascular workout, all while toning your body’s larger muscles (like the legs and core).
11. Water aerobics
12. Interval training
Interval training, like HIIT workouts, are great for boosting heart health because they promote both high-intensity periods and moments of recovery. As a result, the heart learns to work harder while becoming more efficient.
13. Weight training
Also referred to as resistance training, lifting weights increases lean muscle mass, which reduces pressure on your arteries to reduce the risk of heart disease. Plus, these results may show up regardless of the other exercises you do.
14. Rowing
Climb on the rowing machine and start pumping, because rowing is a great way to elevate your cardiac output (i.e. get your heart pumping longer) for greater heart health outcomes—including increased heart rate and reduced blood pressure.
15. Tennis
A tennis match has always been great for socializing, but studies show it can also boost heart health. Specifically, tennis strengthens aerobic fitness, reduces body fat percentage, and lowers risk for developing cardiovascular disease.
16. Jump rope
It may seem like a child’s game, but think again. Jumping rope has shown to significantly improve heart function, and it may be just as (or more beneficial) at helping the heart compared to running.
17. Tai chi
Practicing Tai Chi is beneficial for anyone who struggles with a weak heart, or is recovering from heart disease or stroke. That’s because the slow, controlled movement allows the heart to strengthen steadily and safely.
18. Elliptical
The elliptical machine offers the same heart benefits of running and walking, yet it provides greater relief from the joints. The elliptical also offers more control over the resistance in comparison to the outdoors.
19. Burpees
Burpees aren’t always fun, but they’re great for the heart because they require more oxygen compared to other exercises. This means the heart is working harder, which in turn bolsters its strength and capability. No matter which exercises you decide to pursue, remember that whatever you do is an important step toward greater heart health. “Considering heart disease is the #1 killer of women—more than all cancers combined—taking basic preventative steps will save lives; many, many lives,” Steinbaum says. Next up: 25 Foods That Are Good for Your Heart
Sources:
Dr. Suzanne Steinbaum, preventative cardiologist, author of The Heart Book: Every Woman’s Guide to a Heart-Healthy LifeCenter for Disease Control, Leading Cause of Death, Heart DiseaseMayo Clinic, Heart Disease SymptomsCleveland Clinic, Preventing Heart DiseaseFrontiers in Cardiovascular Medicine, Exercise to Improve Cardiovascular HealthAmerican Heart Association, Physical Health Recommendations
