Promoting Heart Health by Exercising

According to the American Heart Association, only about 1 in 5 adults get enough exercise to maintain good health. Just like other muscles, your heart also needs exercise to function properly. Exercising regularly benefits your heart health, sleep schedule, and cognitive functions.

Why exercise helps with heart health

A regular exercise routine can help to lower some of the risk factors for developing heart disease, such as:

• Blood pressure
• Cholesterol
• Type 2 diabetes
• Obesity
• Several types of cancer

Along with lowering the risk for heart disease, exercise can also help the heart by:

• Reducing stress hormones
• Increasing good cholesterol (HDL) to control fat levels in your blood
• Maintaining a healthy body weight
• Improving cognitive functions
• Lessening symptoms of depression and anxiety

What types of exercise are recommended?

There are two types of exercise that are recommended for heart health: muscle-strengthening activity and aerobic exercise. Muscle-strengthening activity involves activities such as resistance training and weightlifting, while aerobic exercise includes activities such as walking, swimming, or biking. Aerobic exercises have different levels of intensity, moderate and vigorous.

Moderate-intensity: 50-70% of maximum heart rate

• Walking
• Dancing
• Water aerobics
• Gardening

Vigorous-intensity: 70-85% of maximum heart rate

• Running
• Jumping rope
• Swimming laps
• Biking 10+ mph

The maximum heart rate number varies with age. Younger adults have a much higher maximum heart rate than elderly adults. The numbers below show what your maximum heart rate should be based on your age.

• 20 years old: 200 bpm
• 30 years old: 190 bpm
• 40 years old: 180 bpm
• 50 years old: 170 bpm
• 60 years old: 160 bpm
• 70 years old: 150 bpm

How often should I exercise?

The American Heart Association recommends that adults get at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week. This amount can be gradually increased over time to improve benefits. Sitting less throughout the day can also be added to your routine to further lower the risk of heart disease.

Sources: Heart & Vascular Care | Faith Regional Health Services, Johns Hopkins Medicine, American Heart Association