Being active helps your heart become stronger and healthier. You can start working out at any time, and you don't have to be an athlete to do it. Even only 30 minutes per day of brisk walking can have a significant impact. Once you start, you’ll see that it pays off. The risk of developing heart disease is almost double for those who do not exercise.1
Regular exercise can help you with the following:2
1. Reduction in the risk of heart disease, stroke, type 2 diabetes, high blood pressure, dementia and Alzheimer's, certain forms of cancer, and various pregnancy problems
2. An increase in sleep quality, including reductions in insomnia and obstructive sleep apnea
3. Enhanced cognitive abilities, such as memory, concentration, and processing speed
4. Less gaining weight, obesity, and other linked chronic health issues
5. Improved bone health and balance, reduced chance of injuries from falls
6. Less anxiety and depression signs
7. Improved life quality and feeling of general wellbeing
Any type of exercise, especially aerobics, strength training, or stretching, can benefit your heart. So, just because your favorite sport isn't on the list, doesn't mean you shouldn't. What's important is that you choose a variety of exercises that you will actually do to increase your heart rate.
Here are the best exercises to strengthen your heart :3
1. Walk fast
Walking is at the top of many heart-healthy activity lists because it is a great way to increase physical activity. According to one study, 30 minutes of brisk walking 5 days a week, reduces the risk of coronary heart disease by 19%.
Running can help you live longer by lowering your risk of heart disease. Running burns more calories in less time than walking because you are working at a higher intensity. It also means that your heart is working harder.
Cycling is a great way to improve your cardiovascular health, whether you're doing it outside or on a stationary bike. In fact, research shows that regular cycling can lower the risk of cardiovascular disease and death.
4. Strengthening exercises
Lifting weights and doing push-ups are examples of strength training that get your heart rate up. They also increase lean muscle mass, which means you burn more calories even when you're not exercising. This, in turn, can help you maintain a healthy weight.
You don't always have to do high-intensity exercise to get the benefits for your heart. Yoga, according to experts, increases strength and flexibility while decreasing cholesterol and blood glucose levels. Lowering blood pressure has also been linked to mind-body exercise.
6. High-intensity interval training
Short high-intensity exercise is interspersed with longer periods of low-intensity activity. For example, you can alternate between running for one minute and walking for three minutes. Interval training strengthens and improves the function of your heart.
Well, those are some types of exercise that can be done to support your heart health.
1. Brunilda Nazario. Exercise for a Healthy Heart. WebMD. Last reviewed January 13, 2022. Available at:
2. American Heart Association editorial staff. American Heart Association Recommendations for Physical Activity in Adults and Kids. American Heart Association. Last reviewed: April 18, 2018. Available at:
3. Kim Grundy. 6 Exercises to Improve Heart Health. GoodRx. Last reviewed: February 14, 2022. Available at: