This is a question that we hear a lot. Our patients and their family members often ask about what exercises they should do for a healthy heart and whether people with health conditions should exercise at all.

Maintaining heart health is the cornerstone of avoiding heart-related diseases and complications in the long run. The PMX Preventive Cardiology Program emphasizes this greatly. As a longevity and personalized medicine center, we tailor exercise routines based on biomarkers and advanced assessments. This article provides expert insights from our resident expert, Dr. Samatha Tulla, on the types of exercises that benefit your heart and overall well-being!

A Balanced Approach: Cardio and Strength Training

When it comes to heart health, it’s crucial to incorporate a mix of cardiovascular (aerobic and anaerobic) exercises and strength training into your routine. Cardiovascular exercises, such as brisk walking, jogging, cycling, swimming, and dancing, help improve your heart’s efficiency by getting your heart rate up and increasing blood circulation.

High-Intensity Interval Training Benefits:

Incorporating interval training, which alternates between short bursts of intense activity and periods of rest or lower-intensity activity, has shown significant benefits for cardiovascular health. It can improve cardiovascular fitness more efficiently than steady-state exercise alone. 

Strength training, including weight lifting, resistance band workouts, and bodyweight exercises like squats and push-ups, helps build muscle, improve metabolism, and support overall cardiovascular function.

Recent studies have shown that physical activity not only improves cardiovascular health but also reduces stress-related signaling in the brain, which can significantly lower the risk of cardiovascular disease, especially in individuals with conditions like depression or anxiety. Regular exercise can thus offer dual benefits by enhancing both physical and mental health.

Exercise without Restrictions

For most individuals, having a heart condition doesn’t mean you should avoid exercise. Regular physical activity is beneficial and can often be done safely with proper guidance.

However, if you’ve recently undergone a heart-related procedure, it’s important to give your body time to recover. Dr. Tulla recommends a restricted exercise regimen for about 30-50 days post-procedure. During this time, you should gradually build up the intensity of your workouts. Start slowly and increase as you feel stronger.

The 6-Minute Walk Test

One practical way to gauge your readiness for more intense exercise is the 6-minute walk test. This involves walking as far as you can in six minutes. 

Ideally, you should be able to walk for 500 meters without experiencing breathlessness. If you can achieve this, it’s a good indication that you can safely engage in a more structured workout routine.

If you find it challenging to reach this distance or experience significant breathlessness, it’s essential to consult with your healthcare provider before increasing your exercise intensity.

Building a Heart-Healthy Routine

To create a heart-healthy exercise routine, start with moderate-intensity cardio exercises for at least 150 minutes or vigorous-intensity cardio for 75 minutes per week. Combine this with strength training exercises two to three times a week. Remember, consistency is key. Gradually increase the duration and intensity of your workouts as your fitness improves.

Incorporating these exercises into your routine can significantly enhance your heart health. 

Most importantly, you must sleep well, allow your body to recover, eat a balanced meal, and stay hydrated. Remember that when it comes to health, everything is interconnected. 

Stay healthy, stay active, and take care of your heart!