The best exercise for your heart is one that gets your heart rate up and keeps it elevated for a sustained period of time. This type of exercise is commonly referred to as cardiovascular or aerobic exercise, and it includes activities such as brisk walking, running, cycling, swimming, dancing, and many others.
When you engage in cardiovascular exercise, your heart has to work harder to pump blood and oxygen to the rest of your body, which over time helps to strengthen the heart muscle and improve its overall function. Regular cardiovascular exercise has also been shown to improve other aspects of cardiovascular health, such as reducing blood pressure and cholesterol levels, and improving blood sugar control.
The American Heart Association recommends that adults get at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic exercise per week, spread out over several days. To achieve these recommendations, you could engage in activities like brisk walking, cycling, or swimming for 30 minutes per day, five days per week. Alternatively, you could engage in more intense activities like running or high-intensity interval training (HIIT) for shorter periods of time.
It’s important to note that before starting any new exercise routine, especially if you have a history of heart problems or other medical conditions, you should consult with your doctor to ensure that it’s safe for you to engage in this type of activity.
Cardiovascular exercises
Cardiovascular exercise is any form of exercise that increases your heart rate and breathing, helping to improve your cardiovascular health. Here are 20 of the best cardiovascular exercises along with details on how to perform them:
Running: Running is a high-impact exercise that can help improve cardiovascular endurance. To perform, start with a slow jog and gradually increase speed over time.
Cycling: Cycling is a low-impact exercise that can be done on a stationary bike or outdoors. To perform, adjust the resistance and speed on the bike to increase intensity.
Swimming: Swimming is a full-body exercise that is low-impact and great for those with joint pain. To perform, swim laps in a pool or open water.
Jumping rope: Jumping rope is a fun and effective way to improve cardiovascular endurance. To perform, jump rope continuously for a set amount of time.
Rowing: Rowing is a full-body exercise that can be done on a machine or in a boat. To perform, adjust the resistance and speed on the machine or row in open water.
Hiking: Hiking is a low-impact exercise that can be done outdoors. To perform, find a hiking trail and walk at a brisk pace.
Stair climbing: Stair climbing is a great way to improve cardiovascular endurance and leg strength. To perform, climb stairs continuously for a set amount of time.
Elliptical training: Elliptical training is a low-impact exercise that can be done on a machine. To perform, adjust the resistance and speed on the machine to increase intensity.
High-intensity interval training (HIIT): HIIT is a type of exercise that alternates between high-intensity bursts and periods of rest. To perform, choose an exercise such as running, cycling, or jumping rope, and alternate between high-intensity bursts and periods of rest.
Dancing: Dancing is a fun way to improve cardiovascular endurance. To perform, choose a type of dance and follow along with a video or instructor.
Kickboxing: Kickboxing is a high-intensity exercise that can help improve cardiovascular endurance and strength. To perform, follow along with a kickboxing video or instructor.
Cross-country skiing: Cross-country skiing is a full-body exercise that can be done on snow or a machine. To perform, adjust the resistance and speed on the machine or ski on snow.
Circuit training: Circuit training is a type of exercise that combines strength training and cardiovascular exercise. To perform, alternate between strength training exercises and cardiovascular exercises.
Team sports: Team sports such as soccer, basketball, and volleyball can help improve cardiovascular endurance. To perform, join a local team or play with friends.
Power walking: Power walking is a low-impact exercise that can be done outdoors. To perform, walk at a brisk pace and swing your arms for added intensity.
Plyometrics: Plyometrics is a type of exercise that involves explosive movements such as jumping and hopping. To perform, choose an exercise such as jump squats or box jumps and perform them in quick succession.
Aerobics: Aerobics is a type of exercise that combines dance and strength training movements. To perform, follow along with an aerobics video or instructor.
Tai chi: Tai chi is a low-impact exercise that can help improve cardiovascular endurance and balance. To perform, follow along with a tai chi video or instructor.
Kettlebell training: Kettlebell training is a type of exercise that combines strength training and cardiovascular exercise. To perform, choose a variety of kettlebell exercises and perform them in quick succession.
Battle ropes: Battle ropes are a type of exercise that involves swinging heavy ropes.