If you take care of your heart, it will take care of you. Why is this relationship so vital? Your heart is a hardworking organ, constantly pumping blood throughout your body, delivering essential nutrients and oxygen. To keep your heart strong and healthy, regular exercise is key. We've gathered some of the best daily workouts to help you maintain a healthy heart.
According to the American Heart Association (AHA), adults should aim for at least 150 minutes of moderate-intensity aerobic exercise each week. This can include activities like walking, biking, jogging, running, swimming, and stair climbing. To make it easier, we've compiled these expert-recommended daily workouts designed to support heart health.
"Regular exercise is a powerful way to prevent heart disease for several reasons," says Dr. Mary Branch, a board-certified cardiologist. And even small amounts of activity make a difference! "Something is better than nothing. Many people aren't active at all," Dr. Branch notes. "I suggest starting with just five minutes of walking, three times a week."
As you build your routine, you can try the following heart-healthy workouts. Just remember to include a proper warm-up and cool-down with any workout you choose.
Running
Once you’re comfortable with your walking routine, you might consider stepping it up to running. All you need is a good pair of running shoes and a suitable route to get started. However, keep in mind that running can be more demanding on your joints and may not be suitable for everyone. Brisk walking is an excellent alternative, and you can enhance it by adding ankle and hand weights or using walking sticks.
"Running and walking both elevate the heart rate and blood pressure, which conditions the cardiovascular system," explains Melissa Tracy, MD, FACC, FASE, a cardiologist and medical director of cardiac rehabilitation at Rush University System for Health. "After a good run or walk, your pulse and blood pressure decrease, while endorphins increase. Alternating between running and walking, or varying your terrain, are great ways to challenge your body."
Swimming
The pool isn’t just for cooling off on a hot summer day—it can also be the perfect place for a great cardiovascular workout.
"The cool water helps regulate your body temperature, but your heart rate and blood pressure still rise, delivering cardiovascular benefits without the impact on your joints," says Dr. Tracy. "Plus, the water’s resistance adds an extra challenge for your muscles, providing an added benefit."
Circuit Weight Training
Circuit weight training is an effective way to strengthen your cardiovascular system while also building muscle.
"Maintaining muscle strength is crucial for overall body efficiency—it supports our balance, coordination, and helps protect our bones," notes Dr. Tracy. "Muscle strength is important for everyone, and it becomes even more vital as we age."
Dancing
Dancing is a fantastic workout that you can easily do at home or in a studio. Plus, it's a fun activity to share with friends.
"Dancing while tidying up after meals is an excellent way to burn some extra calories," suggests Dr. Tracy. "Dancing with a partner also fosters intimacy and connection, which are important for self-confidence and bonding."
Yoga and Meditation
Establishing a regular yoga practice isn’t just about relieving stress; it can also serve as an excellent cardio workout and calorie burner. Research indicates that practicing yoga can be an effective preventative measure against cardiovascular diseases.
"Yoga and meditation help balance our body, mind, and soul," explains Dr. Tracy. "Many of us don't incorporate enough meditation, mindfulness, and balance into our lives, and these practices promote that essential homeostasis."
Tai Chi
Tai chi is a traditional Chinese exercise that blends body mindfulness with low-intensity movements.
"The gentle, slower movements of tai chi make it accessible for individuals with physical limitations, including those who are more frail or elderly," Dr. Tracy explains.