January 31, 2025
As we step into 2025, many of us are setting ambitious New Year’s resolutions, and there’s no better commitment than prioritizing your heart health. Exercise plays a powerful role in improving and maintaining cardiovascular wellness, helping to reduce the risk of heart disease, lower blood pressure, and improve circulation. Incorporating specific exercises for heart health into your routine can make a significant difference in how you feel and function daily. This year, make your heart a priority by exploring five excellent heart health exercises with Cardiovascular Institute of the South.
To build a strong and resilient heart, it’s important to include a variety of exercises in your regimen. Each type of exercise offers unique benefits that can contribute to your overall cardiovascular and physical health. Here’s a quick look at the three main types of exercises for heart health.
Aerobic exercises, often referred to as “cardio,” are essential for improving heart strength and overall endurance. Generally speaking, the American Heart Association recommends 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity to maintain cardiovascular health. By consistently engaging in aerobic activities, you can enhance the efficiency of your cardiovascular system and support healthy blood flow.
Flexibility and balance exercises stretch and relax your body, improving your range of motion and stability. While they may not directly target heart health like cardio, they play a supporting role by reducing stiffness and stress, which can indirectly benefit your cardiovascular system.
Resistance exercises, such as lifting weights or using your own body weight, build muscle strength and improve metabolism. By helping maintain a healthy weight and improving blood sugar levels, these exercises can help prevent heart-related risks such as obesity and diabetes.
If you’ve recently experienced a cardiovascular event, such as a heart attack or stroke, ask your doctor if you qualify for our intensive cardiac rehab program in the Lafayette region. Intensive cardiac rehab focuses on modifying lifestyle behaviors that relate to cardiovascular disease, such as physical activity, nutrition, stress management, and more.
Now, let’s look at five specific exercises for heart health that you can incorporate into your routine this year.
Jogging or walking is a simple yet effective way to boost your heart health. These aerobic activities increase your heart rate, improve oxygen circulation, and strengthen your heart muscles. Brisk walking, even for 30 minutes a day, can significantly lower your risk of cardiovascular disease. Jogging slightly ups the intensity, making it a great option for those ready to challenge themselves further.
Stretching or practicing yoga can do wonders for your mind and body. These exercises improve flexibility, reduce muscle tension, and lower stress levels — all of which can positively impact your heart health. Gentle yoga poses, combined with deep breathing, can help lower your heart rate and blood pressure, creating a relaxing and heart-friendly experience.
Swimming is an excellent full-body workout that doubles as a heart-healthy aerobic exercise. The rhythmic movements and controlled breathing required in swimming help strengthen your heart and lungs. Plus, swimming is easy on the joints, making it a great option for people of all ages or those with physical limitations.
Building muscle strength through lifting weights or doing isometric exercises (such as planks or wall sits) is another beneficial way to support your heart. Resistance training helps regulate blood pressure, improve muscle mass, and increase metabolic efficiency, all of which benefit your heart health in the long term. Research shows that weight training can improve heart disease risk factors with just 30 minutes of resistance exercise per week.
Pilates offers a mix of flexibility, balance, and core strengthening exercises, making it a versatile option for heart health. By focusing on controlled movements and breathing, Pilates helps you build a stronger core and reduce stress. Its ability to promote mindfulness and relaxation can also support overall cardiovascular wellness.
Incorporating a variety of exercises for heart health into your regular routine can help you start off the new year right. Try to include a healthy balance of aerobic, flexibility, and resistance exercises in your weekly activities. Whether you choose one of the five explored here or another type of exercise, the most important step is to stay consistent and enjoy the process. Remember, your heart is a muscle that thrives on activity, so make 2025 the year of heart-smart resolutions and keep it going to the next year and beyond!