Additional benefits of aerobic activity include increased stamina, a stronger immune system, improved mood, and keeping you active and independent as you age. For optimal heart health, the American Heart Association (AHA) recommends getting at least 150 minutes of moderate-intensity aerobic activity or at least 75 minutes of vigorous aerobic activity per week. This is in addition to moderate- to high-intensity muscle-strengthening activity, such as resistance and weight training, two days a week. If you’re new to working out, the AHA recommends starting out with 10 to 15 minutes at a time and then building up gradually to longer stretches. Per the AHA and Johns Hopkins Medicine, examples of aerobic exercise include:
Brisk walkingJogging or runningSwimmingCyclingJumping ropeClimbing stairs at home or at workPlaying sports, such as tennis, soccer, basketball, or racquetball
A study published in September 2017 in The Lancet found that some routine activities, such as gardening and doing household chores, are as good as structured exercise routines. The researchers found taking part in any kind of physical activity for the recommended 150 minutes per week reduced the risk of heart disease by 20 percent and the risk of death from any cause by 28 percent. At the end of the day, experts recommend choosing the type of physical activity that you enjoy and works best for you.
The Benefits of Strength Training
Muscle-strengthening exercises, also known as resistance training, make your muscles work against a resistance or load, increasing their strength, size, power, and endurance. Strengthening muscles can help you perform everyday activities and protect the body from injuries. Stronger muscles also boost your metabolic rate, which means you’ll burn more calories even while you’re resting. RELATED: A Complete Guide to At-Home Workouts Examples of resistance training include:
Lifting or working out with free weights, such as hand weights, dumbbells, or barbellsUsing weight machines or resistance bandsBody-resistance exercise, including pushups, pullups, squats, and chin-ups
According to the AHA, one set of 8 to 12 repetitions for each muscle group is usually sufficient. If you’re new to working out, you may want to consult a certified fitness professional to learn safe techniques before beginning strength training.
Stretching and Balance Are Important Parts of Exercise
While flexibility workouts like stretching may not directly contribute to heart health, it does benefit musculoskeletal health, which can help with joint pain, muscle cramping, and other musculoskeletal issues. This is critical in allowing you to maintain your aerobic and resistance training workouts, notes the AHA. Additionally, practicing yoga has numerous health benefits, including increased lung capacity, improved respiratory function, lower resting heart rate, and improved circulation and muscle tone. Studies have also shown yoga can help lower blood pressure, which is important for decreasing risk of heart attack, stroke, and other health problems. Yoga, as well as meditation, can also reduce stress, which is a risk factor for heart disease, according the AHA. If you’re new to yoga, talk to your physician about choosing a class that is right for you. The AHA recommends against hot yoga if you have experienced a heart attack, as the heat can put extra strain on the heart.
Can I Exercise if I’m Recovering From a Heart Attack or Stroke?
After suffering a heart attack or stroke, some people may be afraid to exercise, but regular physical activity can help reduce the risk of having another major heart event. Following a heart attack, most patients are prescribed cardiac rehabilitation, a medically supervised program designed to improve heart health. The program will include exercise counseling and training, education for heart-healthy living (such as nutritional guidance and a strategy to quit smoking), as well as counseling to reduce stress, notes the AHA. The AHA recommends physicians prescribe an exercise routine to stroke survivors to counteract physical deconditioning and inactive lifestyles. Specifically, your doctor will adapt a routine based on your tolerance, stage of recovery, functional limitations and preferences, and availability of resources. The rehabilitation program should be started once everyday activity is regained or exceeds pre-stroke activity levels. It will incorporate aerobic exercise, strength training, and flexibility and balance.
