Physical exercise is well-known for its benefits to both mental and physical health. However, which form of movement is most effective in lowering the chance of experiencing a heart attack?
Resistance exercise, aerobic activity, and flexibility routines each offer distinct health benefits, such as aiding in weight reduction, promoting a more toned physique, and improving emotional well-being.
Another form of exercise is isometric training, where you tense your muscles and maintain that contraction for several minutes without movement — performing a
plank
or
wall squat
For instance. It’s unchanging, yet highly powerful.
Among all these options, one form of exercise stands out as most beneficial for the heart, according to Dr. Luke Laffin, a preventive cardiologist and co-director of the Center for Blood Pressure Disorders at the Cleveland Clinic.
Daily Cardiologist Advice: Engage in Cardiovascular Activity
Laffin previously stated that aerobic exercise training should be prioritized above everything else.
Also referred to as cardiovascular or stamina training, aerobic exercise increases your breathing rate and causes your heart to pump more rapidly, thereby strengthening the heart and lungs.
National Institute of Heart, Lung, and Blood Research mentions
Institute for Cardiovascular Diseases reports
Center for Respiratory Health states
Heart and Vascular Science Foundation indicates
Lung Disease Prevention Agency observes
Blood Disorders Research Group highlights
Cardiopulmonary Health Organization points out
Respiratory System Studies notes
Circulatory System Authority comments
Pulmonary and Cardiac Care Association mentions
.
Examples of cardiovascular activity include
walking
– walking trails, running, water sports, cycling
– trekking, sprinting, aquatic activities, bicycle riding
– trail walks, foot races, pool exercises, biking
– nature strolls, track sprints, swimming sessions, pedal cycles
– mountain hikes, jogs, lake swims, cycle rides
jumping rope
, tennis,
pickleball
and soccer.
If you’re uncertain about where to begin,
download the Start app
For monthly cardiovascular programs created by top-tier fitness experts. Whether it’s indoor walking sessions, high-intensity interval training exercises, or structured audio guides meant to encourage you to stay active, the Start app can assist you in developing a consistent routine of aerobic activity.
Why It Matters
Numerous studies have demonstrated that cardiovascular exercise is more effective than other forms of physical activity in reducing the likelihood of a heart attack, according to Laffin.
Regular practice may reduce an individual’s likelihood of developing coronary heart disease, a disorder characterized by plaque buildup in the arteries that restricts blood circulation to the heart, as reported by the
National Institute of Heart, Lung, and Blood Sciences
.
Aerobic exercise also
lowers blood pressure
in both individuals with normal health and those suffering from hypertension, which may result in a cardiac event, the
American Heart Association warns
.
How to Get Started
Laffin suggests a minimum of 150 minutes of moderately intense cardiovascular exercise each week—this type of activity allows you to maintain a conversation while engaging in it.
It can be divided into ”
exercise snacks
lasting several minutes, conducted during 30-minute sessions or combined into extended exercise periods.
Exercising only on weekends
For instance, research has shown that it offers comparable health advantages to more regular, brief exercise sessions.
Here’s some
Start
exercise inspiration to try:
- 15-minute workouts
- 25 heart-boosting workouts you can perform right at home
- 31-day aerobics challenge
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