10 Best Exercises For Heart Health To Reduce The Risk Of Stroke

It is, after all, possible to reduce your chances of a stroke and stay healthy for long.

Reviewed by David Rosales, NSCA-CPT
By Charushila Biswas, MSc (Biotechnology), ISSA Certified Fitness Nutritionist

Staying healthy is essential. Exercises for heart health are crucial for fulfilling that purpose. Leading a sedentary life and bad eating habits increase the risk of heart disease and stroke. The American Heart Association (AHA) suggests that staying active and quitting unhealthy habits like smoking are added factors to keeping your heart in top shape (1), (2). However, if you have a heart condition, you must avoid certain exercises (3). This article lists some safe exercises for keeping your heart healthy and young. It also tells you which ones to avoid. Read on!

If you are at risk for stroke or have a history of heart conditions, make sure you work very closely with your healthcare providers on a plan. “Any online or general recommendations,” says David Rosales, a personal trainer, “should not supersede personal directions from certified professionals who know you and your situation best. Especially when it comes to medical conditions, a personalized program is often the best option.”

Benefits Of Exercise For Heart Health

Exercise leads to weight loss.

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You will be surprised to know that exercising can reduce the risk of or potentially reverse many other health conditions. Here’s a list of benefits of exercising regularly for your heart (2), (3), (4):

  • Reduces the risk of cardiovascular mortality
  • Helps reduce blood pressure
  • Promotes weight loss and prevents obesity
  • Reduces the risk of type 2 diabetes
  • Increases insulin sensitivity
  • Helps reduce bad cholesterol (LDL) and increase good cholesterol (HDL)
  • Decreases inflammation in the body
  • Lowers resting heart rate and risk of thickening of heart muscles (cardiac hypertrophy)
  • Improves vascular wall function and the ability to provide oxygen to the muscles
  • Increases exercise tolerance
  • Improves the quality of life of people with heart conditions
Did You Know?
The fitness level of an individual is a more important predictor of mortality than established risk factors such as smoking, high blood pressure, high cholesterol, and diabetes (2).

There are more reasons to exercise than not. Which exercises are good for keeping the heart in good shape? Keep scrolling.

10 Best Exercises For A Healthy Heart

  • Aerobic Exercises

Aerobics or cardio gets the heart rate up. It also improves blood circulation and overall strength, endurance, and fitness gradually. The AHA recommends 30 minutes of cardio five days a week to improve cardiovascular health (5). Here’s a list of aerobic exercises effective for boosting heart health.

1. Walking

According to the American Heart Association (AHA), moderate to brisk walking is good for heart health (6). Do a mix of moderate and brisk walking to improve cardiovascular output without stressing the lungs or tiring yourself.

As the AHA recommends, “walk with purpose.” Whether you are stressed out, need some air, or want to think of an idea – take a walk. You may take your pet or baby out for a stroll, walk for a social cause, or with a group of friends – it is great for your physical and mental health. Don’t forget to take a bottle of water along!

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Using a pedometer or a step counter to measure and record the steps you cover each day can add a sense of objective and purpose to your walks.

2. Cycling

Biking or bicycling is great low-impact cardio to keep your heart healthy. Research shows that bicycling can help reduce cardiovascular disease (CVD) risk in middle-aged men and women (7). Another study showed that people who cycled had an 11-18% lower risk of coronary heart disease (8). Instead of a car, use a bicycle to commute to nearby places. This will get your heart pumping and tone the muscles of your calves, thighs, and glutes.

3. Playing A Sport

Woman playing basketball for good heart health

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Do you enjoy playing a sport? Or have you always wanted to? Then, it’s time to get the adrenaline pumping with a lot of serotonin. Playing a sport (like badminton, tennis, or basketball) increases circulation and oxygen flow and gets the heart pumping, which helps improve heart health. However, if you have an existing heart condition, avoid extreme exertion and talk to your doctor before playing a sport or joining a group.

4. Swimming

Swimming is a full-body exercise that helps improve cardiovascular output, muscle strength, endurance, and fitness. However, it may not be ideal for all. If you have an existing heart condition, talk to your doctor to know if you can swim.

5. Household Chores

Household chores are a great way to keep moving and stay active. Activities like cleaning, dusting, rearranging the kitchen or wardrobe, watering the plants, etc., are great ways to keep your heart healthy.

  • Strength Training

Apart from aerobic exercise, include strength training in your routine. It is also great for improving heart muscle strength and toning the body. Doing 30 minutes of strength training two days a week can be highly beneficial. Here are the types of strength exercises you can do.

6. Resistance Band Exercises

Resistance training is a great way to add a challenge to your workout routine. A study showed that resistance exercise could lower the risk of cardiovascular diseases (CVD) in women of any age and reduce body fat, blood sugar, and total cholesterol (9). Resistance bands come in various thicknesses, and it is best to start with the one that provides the most resistance for your fitness level. Here are a few resistance band exercises you can do.

7. Weight Training

Woman doing weight training for better heart health

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Love working out with dumbbells, barbells, and the Smith machine? Well, they are good for keeping your body and heart in shape. Yes, weight training was considered unsafe for people with heart disease, but new findings show that it is safe and effective. Talk to your doctor and do the weight training under the supervision of a certified and experienced fitness professional. Exercises customized to your needs can get you better results.

8. Bodyweight Exercises

If you do not like to lift weights, you can do bodyweight training. In this workout, you lift your body’s weight instead of dumbbells or weight plates. It can include moderate to high-intensity exercises like push-ups, mountain climbers, high jumps, squats, etc. Your trainer will design a safe and effective bodyweight training program, depending on your fitness level and heart condition.

  • Balance And Flexibility

Balance and flexibility exercises are also great for improving heart rate, reducing CVD risk, and enhancing muscle tone. Here are some exercises you can do:

9. Stretching

Stretching the muscles after your workout routine helps cool them down (walk or jog to warm up the muscles before exercising). You can also do exercises like touching the toes, calf stretches, and neck and arm stretches while sitting. Stretch for a good 10-15 minutes every day.

10. Yoga

Woman doing yoga to improve heart health

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Yoga asanas and pranayama are great for improving heart health. They improve muscle tone and lung capacity while relieving stress. Scientists state that yoga is a useful lifestyle intervention for managing cardiovascular diseases (10). Rehabilitation trainers also believe that yoga adds value to recovery therapy for people with CVD (11).

Remember, it is not possible and advisable to do all of these exercises at once. What is the ideal frequency for these exercises? Find out in the following section.

How Much And How Often To Exercise?

The American Heart Association recommends 150 hours of moderate-intensity and 75 minutes of vigorous exercise (12). This means you can either do 30 minutes of cardio for five days or 50 minutes of cardio for three days and 35-40 minutes of strength training or stretching exercises.

Customize your cardio routine according to your heart’s condition and lifestyle. Start with three days of cardio and one day of strength training/yoga. Increase the frequency to 4-5 days of cardio and 2-3 days of weight training as you progress.

However, if you have an existing heart condition, you must avoid doing a few exercises. Scroll down to find out.

Which Exercises To Avoid

  • High-intensity interval training
  • Running marathons
  • Taking part in triathlons.

Stressing the arteries and heart is not ideal. If you have a heart condition, it is best to talk to a fitness professional before starting any exercise. You can take the following precautions while exercising.

Precautions To Take

Woman doing warmup before exercising

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  • Talk to your doctor before starting any exercise.
  • Do supervised exercises.
  • Join an exercise group that specializes in cardiovascular therapy.
  • Always warm up before exercising.
  • Take time to do cool-down stretches post-workout.
  • If you feel breathless or experience sharp pain, stop immediately and rest.

Doing exercises for heart health is highly recommended. This holds particularly true in the case of those following a sedentary lifestyle and unhealthy diet. From reducing blood pressure and promoting weight loss to decreasing inflammation and cholesterol levels, the benefits of the exercises listed above are outstanding and heart-healthy. However, high-intensity interval training, marathons, and triathlons are not suitable for anyone with a heart condition. More importantly, consult a doctor before starting these exercises, and do not forget to warm up for at least 10 minutes. For better results, quit smoking and make healthy changes in your diet.

Frequently Asked Questions

Can a weak heart be reversed?

Yes. Some exercises and treatments can help grow new muscle cells and blood vessels to allow your heart to work more effectively.

Can exercise reverse heart blockage?

Yes. It is possible to reverse heart blockage through regular exercises (13).

Is jogging good for your heart?

Yes. Jogging reduces the risk of stroke and heart attack by lowering BMI, cholesterol, and blood pressure.

Key Takeaways

  • Aerobics or cardio increases heart rate, improves blood circulation and overall strength, endurance, and fitness and the AHA recommends 30 minutes of cardio five days a week to improve cardiovascular health.
  • Strength training is great for improving heart muscle strength and toning the body and doing 30 minutes of strength training two days a week can be highly beneficial.
  • Balance and flexibility exercises are also good for improving heart rate, reducing the risk of cardiovascular diseases, and enhancing muscle tone.

Sources

Articles on StyleCraze are backed by verified information from peer-reviewed and academic research papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance. Read our editorial policy to learn more.

  1. Cardiovascular Disease
    https://www.ncbi.nlm.nih.gov/books/NBK535419/
  2. Exercise and Cardiovascular Health
    https://www.ahajournals.org/doi/full/10.1161/01.CIR.0000048890.59383.8D
  3. Cardiovascular Effects and Benefits of Exercise
    https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC6172294/
  4. Effects of Exercise to Improve Cardiovascular Health
    https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC6557987/
  5. American Heart Association Recommendations for Physical Activity in Adults and Kids
    https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults
  6. Warm Weather Fitness Guide
    https://www.heart.org/idc/groups/heart-public/@wcm/@fc/documents/downloadable/ucm_448770.pdf
  7. Bicycling to Work and Primordial Prevention of Cardiovascular Risk: A Cohort Study Among Swedish Men and Women
    https://www.ahajournals.org/doi/10.1161/JAHA.116.004413
  8. Prospective Study of Bicycling and Risk of Coronary Heart Disease in Danish Men and Women
    https://www.ahajournals.org/doi/full/10.1161/circulationaha.116.024651
  9. The association between resistance exercise and cardiovascular disease risk in women
    https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC4369452/
  10. Role of Yoga in Cardiac Disease and Rehabilitation
    https://pubmed.ncbi.nlm.nih.gov/31021995/
  11. Yoga in cardiac health (a review)
    https://pubmed.ncbi.nlm.nih.gov/15616408/
  12. How much physical activity do you need?
    https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-infographic
  13. Reversing the Cardiac Effects of Sedentary Aging in Middle Age—A Randomized Controlled Trial
    https://www.ahajournals.org/doi/10.1161/CIRCULATIONAHA.117.030617
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author
Charushila is an ISSA certified Fitness Nutritionist and a Physical Exercise Therapist. Over a span of 5 years, she has... more

David Rosales

(NSCA-CPT)
David Rosales is a certified personal trainer, the co-owner of Roman Fitness Systems, and the head editor of prohockeystrength.com, the... more

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