Cardiologists and health experts are once again highlighting the crucial role regular physical activity plays in maintaining a healthy heart. On Jefferson Health’s Living Well podcast, Dr. Darius Farzad reinforced the American Heart Association’s guidelines, recommending at least 30 minutes of moderate-intensity exercise five to seven days per week to promote optimal cardiovascular function.
Dr. Farzad, a leading voice in preventive cardiology, suggested simple yet effective activities like brisk walking, cycling, and swimming, noting that these exercises raise heart and respiratory rates while still allowing for conversation.
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“First and foremost, the standard risk factors that I mentioned before, things like blood pressure, cholesterol, diabetes, those are all diagnoses that the staple of managing them is focusing on dietary adherence and trying to build a good exercise regimen,” he explained.
He also emphasized that even if individuals cannot dedicate a full half hour to exercise at once, shorter periods spread throughout the day can still provide significant heart benefits. Beyond managing chronic conditions, he stressed that maintaining heart health requires avoiding harmful behaviors and incorporating sustainable healthy habits.
“A lot of that’s avoiding unhealthy behaviors as well as focusing on what healthy behaviors to incorporate,” Dr. Farzad said. Meanwhile, physiotherapist Helen Alexander, speaking to the British Heart Foundation, outlined three types of exercises that can benefit the heart, especially aerobic or “cardio” workouts.
These exercises are accessible, typically require no special equipment, and are suitable for nearly all fitness levels. “Aerobic exercise helps your heart and circulatory system work better, so you are more able to do daily tasks without getting tired or breathless,” said Alexander, a specialist in cardiac rehabilitation.
“It can also improve your emotional well-being and how well you sleep.” Common forms of aerobic exercise include walking, running, swimming, and cycling. The British Heart Foundation recommends engaging in at least 150 minutes of moderate-intensity aerobic activity per week, where individuals feel warm and slightly breathless, but not uncomfortable.
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For beginners, experts advise starting slow and gradually increasing activity levels over time. Regular aerobic exercise has been shown to lower resting heart rate and blood pressure, improve cholesterol levels, and help maintain a healthy body weight. These benefits can significantly reduce the risk of developing cardiovascular disease and type 2 diabetes.
While the benefits of physical activity are universal, the BHF reminds the public that individuals with pre-existing conditions should consult a healthcare provider before starting a new workout regimen. Personalized recommendations can ensure that exercise is both safe and effective for every individual.
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