By Dr Michael MacDonald
Keeping a regular workout routine is one of the best ways to improve your heart health. If that isn’t reason enough to get your sweat on, it can also help you to lose weight, maintain a healthy weight, increase strength and lung capacity, and even improve your mental health - The list goes on and on! It is recommended to workout for at least 150 minutes at moderate intensity or 75 minutes of high intensity per week to get the most benefit for your time, although longer isn’t discouraged. While any exercise that gets your heart pumping is beneficial to heart health, some are a little better than others. In no particular order, the following workouts are all excellent for a healthy heart.
Cycling is an excellent exercise for people of all ages and activity levels. It doesn’t take too long to learn, and most people get the knack of it as children. It is easy on the knees as there is little impact (unlike running). It’s also highly customizable, as you can take a brisk roll around the neighborhood or tackel steep hills and high speeds.
Walking is another good activity for all ages and experience levels. It is a little harder on the knees and hips, but if you have no health concerns in these areas, it should be just fine. A great way to fit walking into your schedule is to make it part of your daily routine. Taking a brisk walk before work is a great way to wake you up and get a good start on the day. Alternatively, you could go walking after work as a way to clear your mind or reflect on the day.
Swimming is my absolute favorite exercise! There is no impact to bother sore joints or arthritis, and it’s quite fun to have a nice float to rest between bouts of activity. It’s also a wonderful way to enjoy the outdoors, and is also a great way to socialize while you exercise. Finding activities you enjoy is a key factor in being able to stick to a workout program. If you hate what you’re doing, your less likely to continue, so find something active you love doing.
Interval training is a way to work out that incorporates periods of higher activity interspersed with periods of lower activity. High intensity interval training (HIIT) has been in the news a lot lately. If you are already in decent shape, this could be an option for you. However, if you’re just starting on an exercise journey you might try a lower intensity interval training. You can do this on a treadmill, stationary bike, with any kind of equipment or without! Whatever exercise you choose, do it at a higher pace for one minute, then a lower pace for three. Repeat this process five times, and you’ve reached your daily exercise minimum.
While you might not associate yoga with heart-pumping action, it can actually be quite a workout. It helps to strengthen your body and improve flexibility. It is important to incorporate stretching into your workout routine to help ease soreness. Yoga also helps develop balance muscles, which in turn will help when doing your more active exercises. Since yoga also concerns breathing and meditation it can help to increase lung capacity and mental health.
If you have any problems with your back, knees, hips, or shoulders, rowing might not be for you, but it is an excellent full-body workout. On the other hand, if you have arthritis, strengthening the muscles around problem joints can help prevent future pain. Most any large gym will have rowing machines and they can be purchase one in all price ranges. Alternatively, you can buy a watercraft and take it out in nice weather to give you a break from indoor activities and enjoy the great outdoors - Just be sure to wear a life vest if you take this route!
While no regular exercise is technically off limits, it is very important to work within your abilities. Know your limits, listen to the signals your body is sending, and don’t push yourself too hard. Running a marathon when you’ve had no previous running experience is a terrible idea. If you wake up the day after a workout feeling so sore you can’t move, it’s a sure sign you’ve overextended yourself and should take it easy for a few days until you’ve recovered. While it can be hard to pace yourself when you’re so excited to start getting healthier, you can do lasting damage to your body if you push yourself too hard, too fast. No matter which exercise you decide on to help keep your heart healthy, take things slow at first. You’ll be keeping pace with the best of them in no time!