The optimal weekly exercise duration is found to be 90 minutes for significant health benefits.
Aim for moderate aerobic exercise like brisk walking, swimming, or cycling, totaling at least 150 minutes weekly, to gain significant heart health benefits.
Aerobic exercise plays a crucial role in maintaining a healthy heart. According to various studies and health organisations, such as the Centers for Disease Control (CDC) and Cleveland Clinic, a minimum of 150 minutes of moderate-intensity aerobic exercise per week is recommended for substantial heart health benefits [1][2].
The most beneficial types of aerobic exercise include walking, swimming, cycling, jogging or running, dancing, and tai chi (particularly for those with heart conditions due to its gentle nature) [1][3][4][5]. These activities strengthen the heart muscle, improve circulation, lower blood pressure, reduce bad cholesterol (LDL), increase good cholesterol (HDL), enhance lung capacity, and decrease the risks of heart attack and stroke [1][4][5].
For those who are overweight, even small increments of exercise can make a difference. Overweight women who walk 70 minutes a week increased their hearts' oxygen consumption by more than 4% [6]. Increasing the exercise duration can lead to even greater benefits, with women exercising 30 minutes a day increasing their heart's oxygen consumption by more than 8% [6].
Exercise can also lower the risk of a second heart attack. Even after arteries are clogged, regular exercise can benefit heart health [7]. For instance, studies have shown a direct correlation between the number of calories burned and heart health improvement [8].
While isometric exercises like push-ups, sit-ups, and pull-ups should be avoided by people with heart failure, guidelines often recommend complementing aerobic exercise with resistance training twice a week for comprehensive cardiovascular benefits [2][5].
For patients with heart disease, it is essential to exercise at a comfortable pace, be aware of symptoms such as chest pain or dizziness, and ideally, not exercise alone [3].
In summary, regular aerobic exercise is a powerful tool for maintaining heart health. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week, and remember that every bit counts. Whether it's a brisk walk, a swim, or a bike ride, the benefits are clear.
[1] ClevelandClinic. (n.d.). How much exercise is enough? Retrieved from https://my.clevelandclinic.org/health/articles/14958-how-much-exercise-is-enough [2] Centers for Disease Control and Prevention. (2021, May 13). Physical Activity for Everyone. Retrieved from https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm [3] American Heart Association. (n.d.). Exercise and Physical Activity. Retrieved from https://www.heart.org/en/healthy-living/fitness/physical-activity/exercise-and-physical-activity [4] WebMD. (n.d.). Exercise and Your Heart: How Much Is Enough? Retrieved from https://www.webmd.com/heart-disease/guide/exercise-and-your-heart-how-much-is-enough [5] MedicineNet. (2021, February 18). Exercise: How Much and How Often? Retrieved from https://www.medicinenet.com/exercise_how_much_and_how_often/article.htm [6] ClevelandClinic. (2020, August 1). Exercise and Your Heart: How Much Is Enough? Retrieved from https://health.clevelandclinic.org/exercise-and-your-heart-how-much-is-enough/ [7] WebMD. (n.d.). Exercise: How It Helps Your Heart. Retrieved from https://www.webmd.com/heart-disease/guide/exercise-heart-disease#1 [8] MedicineNet. (2021, February 18). Exercise: How Many Calories Does It Burn? Retrieved from https://www.medicinenet.com/exercise_how_many_calories_does_it_burn/article.htm
- Apart from improving heart health, moderately intense aerobic exercises like walking, swimming, or cycling are also integral for overall health-and-wellness, as they strengthen the heart muscle and aid in weight management.
- To maintain good heart health and incorporate fitness-and-exercise into a daily routine, one may consider engaging in sports like basketball or soccer, which provide both aerobic exercise and intense intervals of anaerobic activity.
- Beyond the physical health benefits associated with regular exercise, such as improved cardiovascular function and lowered risk of chronic diseases, engaging in various forms of entertainment like dance classes or yoga can contribute to mental well-being and stress reduction.
