Physical activity is an important part to living a long, healthy life because it keeps your heart healthy. Now, whether you have a healthy heart or not, it is always a good idea to do some exercises that focus on strengthening your heart. Along with the actual workout, stretching before and after is always recommended to avoid injury.
American Heart Association Recommendations
According to the American Heart Association (AHA), 150 minutes of moderate cardio activity per week is recommended for adults and currently only one in five adults are achieving this goal. For those who want a challenge, the AHA also recommends that if you don’t have 150 minutes to spare, you can exercise for 75 minutes per week, but the activity has to be intense.
Moderate Cardio Exercises
1. Fast Walking
To keep your workout at a moderate intensity, you’ll want to stay around the 2.5 miles per hour mark. This will ensure you aren’t going too easy on your heart, but you are also not putting too much stress on it.
2. Water Aerobics
One benefit of belonging to your local fitness center or YMCA is being able to use their pool all year round. Many places even offer water aerobics courses which is a great heart healthy exercise.
3. Biking
When biking, you will want to keep your pace to less than 10 miles per hour to remain at the moderate level of working out. Focusing on pace and your breathing will help condition your body, making it easier every ride.
Intense Cardio Exercises
1. Running/Hiking
Running or hiking uphill is one of the easiest ways to get your heart rate up and will push you into the intense cardio category. Being aware of your target heart rate (220 minus your age) is a great way to make sure you get the most out of your workout.
2. Jump Rope
Jumping rope is another great way to increase your heart rate and get a fun workout in. Setting a length of time and a specific amount of sets will help you hit your goal.
3. Swimming Laps
Opposite of water aerobics, swimming laps will push your heart to work much harder, pushing you into the intense cardio workout category.
Dr. Barbara Edwards, Princeton internist practices at Penn Medicine Princeton Health in the Penn Medicine Princeton Medical Center.
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