3 types of exercises that improve heart health (2023)

Being physically active is an important step towards good heart health. It is one of the most effective tools for strengthening your heart muscle, controlling your weight, and fighting arterial damage caused by high cholesterol, high blood sugar, and high blood pressure that can lead to heart attacks or strokes.

It is also true that different types of exercise are needed to be fully fit. "Aerobic exercise and resistance training are most important for heart health," says Johns Hopkins exercise physiologist Kerry J. Stewart, Ed.D. "While flexibility doesn't directly contribute to heart health, it's still important because it provides a good foundation for more effective aerobic and strength training exercises."

(Video) 3 Exercises to Improve Heart Health

So you benefit from different types of exercises.

aerobic exercise

That makes:Aerobic exercise improves blood flow, which leads to a reduction in blood pressure and heart rate, says Stewart. Plus, it increases your overall aerobic fitness, as measured by a treadmill test, for example, and it helps your cardiac output (how well your heart is pumping). Aerobic exercise also reduces your risk of type 2 diabetes and helps control your blood sugar if you already have diabetes.

(Video) How to improve your heart and lung functioning with these simple exercises ?

How much does it cost:Ideally, at least 30 minutes a day, at least five days a week.

examples:Walk, run, swim, bike, play tennis and jump rope at a fast pace. Heart-pounding aerobic exercise is the kind doctors have in mind when they recommend at least 150 minutes of moderate activity a week.

(Video) 3 Exercises To Improve Heart Health | For Adults 50+

Bodybuilding (strength training)

That makes:Resistance training has a more specific effect on body composition, says Stewart. For people who have a lot of body fat (including a distended stomach, which is a risk factor for heart disease), it can help reduce fat and build leaner muscle mass. Research shows that a combination of aerobic exercise and resistance training can help raise HDL (good) cholesterol and lower LDL (bad) cholesterol.

How much does it cost:At least two non-consecutive days of strength training per week is a good rule of thumb, according to the American College of Sports Medicine.

(Video) 5 Important Exercises for Heart Health

Examples:Training with free weights (such as dumbbells, barbells, or barbells), on weight machines, with resistance bands, or through body resistance exercises such as push-ups, squats, and pull-ups.

stretching, flexibility and balance

What are you doing:Flexibility exercises like stretching do not directly contribute to heart health. What they do is provide musculoskeletal health, allowing you to remain flexible and free of joint pain, cramps and other muscle problems. That flexibility is a critical part of being able to stick to both aerobic exercise and resistance training, says Stewart.

(Video) What Is The Best And Worst Exercises For Heart Health?

“If you have a good musculoskeletal base, you can do the exercises that help your heart,” he says. As an added benefit, flexibility and balance exercises help maintain stability and prevent falls, which can cause injuries that limit other types of exercise.

How much does it cost:Every day and before and after other exercises.

(Video) Which exercise is best for your heart health?

Examples:Your doctor can recommend basic stretching exercises you can do at home, or you can find DVDs or YouTube videos to follow (check with your doctor if you're concerned about exercise intensity). Tai chi and yoga also improve these skills, and classes are available in many communities.


Which type of exercise is best for improving heart health? ›

Aerobic exercise, also known as “cardio” exercise, uses repetitive contraction of large muscle groups to get your heart beating faster and is the most beneficial type of exercise for your cardiovascular system (your heart and blood vessels).

What are 3 ways exercise helps prevent heart disease? ›

How Exercise Helps the Heart
  • Lower blood pressure.
  • Lessen risk of developing diabetes.
  • Maintain healthy body weight.
  • Reduce inflammation throughout the body.

What are the three 3 types of training for cardiovascular endurance? ›

Athletes typically use three training methods to improve their cardiovascular fitness: slow to moderate-intensity distance training • moderate to high-intensity interval training • high-intensity continuous exercise.

What are the 6 best exercises to strengthen your heart? ›

With that in mind, here are six science-backed exercises to boost your heart health.
  • Brisk Walking. Walking is at the top of many heart-healthy activity lists because it is a great way to be more active. ...
  • Running. ...
  • Cycling. ...
  • Strength training. ...
  • Yoga. ...
  • High-intensity interval training (HIIT) ...
  • Moderate intensity:
  • Vigorous intensity:
Feb 14, 2022

What exercise is best for strengthening your heart and lungs? ›

Aerobic activities like walking, running or jumping rope give your heart and lungs the kind of workout they need to function efficiently.

What are 3 ways to keep your heart-healthy? ›

Get active. Stay at a healthy weight. Quit smoking and stay away from secondhand smoke. Control your cholesterol and blood pressure.

What are 7 ways you can control heart health? ›

  • Don't smoke or use tobacco. One of the best things you can do for your heart is to stop smoking or using smokeless tobacco. ...
  • Get moving: Aim for at least 30 to 60 minutes of activity daily. ...
  • Eat a heart-healthy diet. ...
  • Maintain a healthy weight. ...
  • Get good quality sleep. ...
  • Manage stress. ...
  • Get regular health screenings.

How can I strengthen my heart? ›

Seven Ways to Make Your Heart Stronger
  1. Eat a well-rounded, balanced diet. ...
  2. Don't sit for too long. ...
  3. Brush your teeth every day – and don't forget to floss. ...
  4. Quit smoking and avoid second hand smoke. ...
  5. Snack smart throughout the day. ...
  6. Get plenty of sleep. ...
  7. Recognize and reduce stress in your life.

What are the 3 types of training exercises? ›

The three main types of exercise are cardiovascular exercise, strength training and stretching. All three types of exercise are important for physical fitness. Cardiovascular aerobic exercise is repetitive, rhythmic exercise that increases your heart rate and requires you to use more oxygen.

What are the three 3 level of exercise? ›

Exercise is categorized into three different intensity levels. These levels include low, moderate, and vigorous and are measured by the metabolic equivalent of task (aka metabolic equivalent or METs).

What are the three 3 types of training? ›

There are three main types of training carried out in the workplace.
  • induction.
  • on-the-job.
  • off-the-job.

What are 8 ways to be heart healthy? ›

SummaCare offers 8 ways to love your heart and keep your ticker going strong for the long haul.
  • Replace unhealthy fats with heart-healthy ones. ...
  • Get active every week. ...
  • Shed excess weight. ...
  • Get a good night's rest every night. ...
  • Reduce stress. ...
  • Don't smoke. ...
  • Improve dental hygiene. ...
  • Know your numbers.
Jun 24, 2021

Can exercise repair heart damage? ›

Summary: Exercise can reverse damage to sedentary, aging hearts and help prevent risk of future heart failure -- if it's enough exercise, and if it's begun in time, according to a new study by cardiologists.

What were the 4 best exercises for your heart? ›

Examples: Brisk walking, running, swimming, cycling, playing tennis and jumping rope. Heart-pumping aerobic exercise is the kind that doctors have in mind when they recommend at least 150 minutes per week of moderate activity.

Which drink is best for heart? ›

Water is the drink of choice for heart health. If you're thirsty, drink water.

What is the best exercise for heart failure? ›

Ms Eriksen recommends doing an aerobic activity (something where you're moving most of your body, which will increase your heart and breathing rate a little, such as moving to music or walking around) and resistance work, where you add light weights to build muscle strength.

What is the fastest way to improve heart health? ›

The Ten Ways to Improve Your Heart Health
  1. Balance calories with physical activity.
  2. Reach for a variety of fruits and vegetables.
  3. Choose whole grains.
  4. Include healthy protein sources, mostly plants and seafood.
  5. Use liquid non-tropical plant oils.
  6. Choose minimally processed foods.
  7. Subtract added sugars.
  8. Cut down on salt.

What 3 foods cardiologists say to avoid? ›

“Avoid any foods that have the words 'trans,' 'hydrogenated,' or 'partially hydrogenated' on the label [indicating bad fats], often found in commercially fried foods, donuts, cookies and potato chips,” advises Dr. DeVane. “Also, be aware of how many calories are coming from sugar.

How do you reverse heart damage? ›

How to reverse the progression of coronary heart disease | 7 key steps
  1. #1 | Reduce Saturated Fats, Trans Fats, and Dietary Cholesterol. ...
  2. #2 | Eat a Lot More Whole Foods Naturally Rich in Fiber. ...
  3. #3 | Lose Excess Body Fat. ...
  4. #4 | Get Moving. ...
  5. #5 | Eat a Lot More Whole Foods Naturally Rich in Fiber.

What can I drink to prevent heart? ›

6 Drinks to Boost Heart Health
  • Pomegranate juice. According to experts, pomegranates are uniquely healthy fruits for your heart. ...
  • Coffee. Studies have shown that people who drink 3-5 cups of coffee per day have a significantly lower risk of heart disease, stroke and heart failure. ...
  • Tea. ...
  • Tomato juice. ...
  • Green juice. ...
  • Smoothies.

How do you get rid of heart blockages naturally? ›

You can “unclog” your arteries with natural methods, including diet, exercise, and stress management. Quitting smoking, if you smoke, can also help reverse plaque.
This includes eating a diet that consists of:
  1. grains.
  2. legumes.
  3. vegetables.
  4. fruits.
  5. nuts.
  6. seeds.

Can walking reduce heart blockage? ›

Based on a meta-analysis, Zheng and colleagues [16] estimate that 8 MET hours/week of walking (approximately 30 minutes/day, 5 days/week, consistent with PA recommendations [1] is associated with a 19% reduction in coronary heart disease (CHD) risk.

What are 3 physical exercises? ›

Walking, running, dancing, swimming, yoga, and gardening are a few examples of physical activity.

What are the 3 main phases of an exercise session in detail? ›

Three key phases to exercise are the warmup, training, and the cool down. During the warmup you ready the body for what's to come. In the middle phase, you perform the strenuous work. And in the cool down period, you bring your body back to a resting state.

What are 3 of the 5 basic forms of exercise? ›

Strengthening, stretching, balance, and aerobic exercises will keep you active, mobile, and feeling great. Exercise is key to good health.

What are 3 types of workouts and what are the benefits? ›

The types of physical activity that can help you get fit and stay healthy include:
  • Aerobic or "cardio" activities. These make your heart beat faster and make you breathe harder, such as brisk walking, riding a bike, or running. ...
  • Strength training activities. ...
  • Stretches.

What is a set of 3 exercises called? ›

A tri-set usually consists of three or more exercises that stimulate the same muscle group in slightly different ways and are performed back to back without rest. An example of a tri-set for the deltoid muscles could include the following exercises: 1a) Dumbbell Shoulder Press.

What is the most effective type of training? ›

The Most Effective Training Methods
  1. Case Study. The case study is a proven method for training and is known to effectively boost learner motivation. ...
  2. Games-Based Training. ...
  3. Internship. ...
  4. Job Rotation. ...
  5. Job Shadowing. ...
  6. Lecture. ...
  7. Mentoring and Apprenticeship. ...
  8. Programmed Instruction.
May 22, 2019

What are 5 ways to prevent heart disease? ›

There are several ways you can reduce your risk of developing coronary heart disease (CHD), such as lowering your blood pressure and cholesterol levels.
  • Eat a healthy, balanced diet. ...
  • Be more physically active. ...
  • Keep to a healthy weight. ...
  • Give up smoking. ...
  • Reduce your alcohol consumption. ...
  • Keep your blood pressure under control.

How does exercise help heart disease? ›

Getting regular exercise when you have heart disease is important. Exercise can make your heart muscle stronger. It may also help you be more active without chest pain or other symptoms. Exercise may help lower your blood pressure and cholesterol.

What are 10 ways to prevent heart disease? ›

What are the 10 ways to prevent heart disease?
  1. Keep your blood pressure under control. ...
  2. Keep your cholesterol levels under control. ...
  3. Manage diabetes. ...
  4. Maintain a healthy weight. ...
  5. Eat a heart-healthy diet. ...
  6. Get regular exercise. ...
  7. Limit alcohol consumption. ...
  8. Stop smoking.
Jan 7, 2022

What are 5 ways to keep your heart healthy? ›

5 Ways to Keep Your Heart Healthy
  • Get active! Your heart grows stronger with exercise, just like any muscle in your body. ...
  • Lower your salt intake. Hypertension and damaged blood vessels are the culprit of a high sodium intake. ...
  • Bring on the olive oil. ...
  • Listen to music. ...
  • Eat some chocolate.
Feb 4, 2016

Which fruit is good for heart blockage? ›

Berries. Berries include blueberries, strawberries, cranberries, raspberries, and blackberries. These fruits are associated with an impressive amount of health benefits, including their ability to reduce inflammation and improve heart health. Berries are packed with fiber, vitamins, minerals, and plant compounds.

What foods reverse heart disease? ›

To reverse heart disease, he says, means becoming a vegetarian. You'll fill your plate with fruits and vegetables, whole grains, legumes, soy products, nonfat dairy, and egg whites, and you'll avoid fats, refined sugar, and processed carbs. “You want to eat foods in their natural form as much as possible," Ornish says.

How do I know if my heart is OK? ›

Checking your pulse

Taking a pulse is a very important part of heart health checks. It measures the number of heart beats per minute, assesses if the pulse is regular or not, and identifies the strength of the pulse. Your nurse or doctor may check your pulse, or you can check it yourself.

Does all exercise strengthen the heart? ›

Exercising can strengthen your heart and lead to improved cardiorespiratory fitness. “Scientific data has consistently shown that aerobic or cardio style exercise improves not just the circulation within your heart, but the circulation throughout your entire cardiovascular system,” says Dr. Van Iterson.

What are three easy exercises to lower blood pressure? ›

For those who have hypertension, regular physical activity can bring blood pressure down to safer levels. Some examples of aerobic exercise that can help lower blood pressure include walking, jogging, cycling, swimming or dancing.

What causes heart attacks? ›

A heart attack occurs when an artery that sends blood and oxygen to the heart is blocked. Fatty, cholesterol-containing deposits build up over time, forming plaques in the heart's arteries. If a plaque ruptures, a blood clot can form. The clot can block arteries, causing a heart attack.

Which food is good for heart? ›

Foods to eat
  • Fish high in omega-3 fatty acids (salmon, tuna, and trout)
  • Lean meats such as 95% lean ground beef or pork tenderloin or skinless chicken or turkey.
  • Eggs.
  • Nuts, seeds, and soy products (tofu)
  • Legumes such as kidney beans, lentils, chickpeas, black-eyed peas, and lima beans.
Mar 24, 2022

What drinks are good for your heart? ›

Heart-healthy drinks (other than water)
  • Sparkling water (try adding chopped fruit or herbs; for example, fresh mint).
  • Unflavoured milk.
  • Plant-based milks with added calcium, like soy, almond, oat, rice milk.
  • Tea.
  • Coffee.
  • Small glass (125ml) of 100% fruit or vegetable juice.


1. Which exercise is best for your heart health?
(Royal Alexandra Hospital Foundation)
2. The best exercises for heart health.
(Nutrition World)
3. 3 Kinds Of Exercises That Boost Heart Health
(Smart Health Tactics)
4. Get your Heart Healthy by following this | Dr. Hansaji Yogendra
(The Yoga Institute)
5. What Are 3 Best Exercises For Healthy Heart | dr afzal
(Dr afzal cardiology Official)
6. 3 Kinds of Exercise That Boost Heart Health
(buy exerciser)


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