You may wonder how you can improve the health of your heart. If you’re thinking about exercise, you’re on the right track. You don’t need to become an athlete. But you do need a certain amount of brisk exercise to help strengthen your heart. If you have been diagnosed with a heart condition, your doctor may advise exercise to help your condition. To help make exercise a habit, choose safe, fun activities.
Before you start
Check with your doctor before you start an exercise program. This is even more important if you haven't been active for a while. It's also important if you have a long-term (chronic) health problem. These include heart disease, diabetes, and obesity. Also check with your doctor if you're at high risk for having these problems.
Why exercise?
Being active offers many healthy rewards. It can help you to:
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Improve your blood cholesterol level. This can help prevent further heart trouble.
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Lower your blood pressure. This can help prevent a stroke or heart attack.
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Control diabetes. Or it can help reduce your risk of getting this disease.
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Improve your heart and lung function.
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Reach and stay at a healthy weight.
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Make your muscles stronger. This can help you stay active.
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Prevent falls and fractures by slowing the loss of bone mass (osteoporosis).
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Manage stress better.
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Improve your sense of self and your body image.
Exercise tips
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Ease into your routine. Set small goals. Then build on them. You may not be sure what your activity level should be. Talk with your doctor before you start a routine.
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Exercise on most days. Aim for a total of at least 150 minutes (2 hours and 30 minutes) or more of moderate-intensity aerobic activity each week. Or you could do 75 minutes (1 hour and 15 minutes) or more of vigorous activity each week. Or try for a mix of both. Moderate activity means that you breathe heavier and your heart rate increases, but you can still talk. Aim for doing at least 30 minutes of moderate exercise, 5 times a week. It's okay to work up to 30 minutes over time. Examples of moderate activity are brisk walking, gardening, and water aerobics.
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Step up your daily activity level. Along with your exercise program, try to be more active the whole day. Walk instead of drive. Or park farther away so that you take more steps each day. Do more household tasks or yard work. You may not be able to meet the advised amount of activity. But doing some moderate or vigorous activity can help reduce your risk for heart disease. Your doctor can help you figure out what is best for you.
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Choose one or more activities you enjoy. For many people, walking is one of the easiest things to do. You can also swim, ride a bike, dance, or take an exercise class.
Call 911
Call
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You have chest pain that doesn't go away quickly with rest.
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You feel new burning, tightness, pressure, or heaviness in your chest, neck, shoulders, back, or arms.
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You have abnormal or severe shortness of breath.
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You have a very fast or irregular heartbeat.
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You faint.
When to contact your doctor
Contact your doctor if:
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You feel dizzy or lightheaded.
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You have mild shortness of breath or chest pain.
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You have increased or new joint or muscle pain.
