Keep the Beat with These Six Heart-Healthy Exercises

Your heart is a muscle, and it needs exercise to keep the beat strong! That doesn’t mean you have to be a super athlete or perform like you did at 20 – there are plenty of everyday ways to get the blood pumping for better heart health. But first, let’s take a look under the hood and see what this powerhouse organ does for you.

The Parts and Purposes of Your Heart

Ever wonder how big your heart is (anatomically speaking)? It’s about the size of a fist, and it’s made up of muscle and tissue. There are four chambers, or sections, that hold your blood before it moves throughout your body. The heart takes orders from your brain and your nervous system to do this important work.

Besides delivering blood that’s rich with oxygen and nutrients to your cells (and sending carbon dioxide and waste away), your heart also keeps your blood pressure and heart rate in check.

What to Know Before You Start

Whether you love to exercise or not, the bottom line is to move, move, move so your blood can keep moving. An active body is a healthy body, and even if you can’t move as fast or as flexibly as you did in high school, the key is to stay moving.

Circulation is everything, and your cardiac health depends on it. That being said, it’s important to start slow, doing about five to 10 minutes of light aerobics to warm up your heart and raise your heart rate. Then, about 20-30 minutes of moderately intense activity before taking a few minutes to slow your heart rate with a cool down rather than a hard stop.

Experts recommend doing this type of fitness routine five times a week for, ideally, up to an hour each time (but that may be a long-term goal and likely not your starting point).

Pro tip: Before you begin, talk to your doctor or ArchWell Health provider about this regimen, making sure you are safe to proceed, and at what level/time frame.

Everyday Ways to Exercise Your Heart

Here are some simple research-backed ways to keep this small but mighty muscle in tiptop shape:

1. Brisk Walking

Grab a friend or neighbor and get out there! A brisk walk doesn’t require a gym membership. Find a place and time to walk that’s safe (smooth sidewalks, minimal road traffic and distractions, good lighting) and select appropriate footwear for joint support.

2. Yoga or Tai Chi

Believe it or not, gentle stretching is good for your heart health. It doesn’t get the blood pumping, but it does keep your body flexible and your joints in shape for those vital aerobic routines. Not a fan of yoga? Tai chi offers similar benefits – and many of our ArchWell Health centers offer classes.

Check here to see if there’s an ArchWell Health Tai Chi class near you.

3. Running, Jogging or Hiking

If you’re up for a faster pace (and your joints are too), running and jogging are great for your heart. Don’t want to do it alone? Move at a higher intensity with partnered exercises like tennis or pickleball, or go hiking together. Can’t go outside right now? Jumping rope on an even surface gets the blood pumping.

4. Cycling

Whether indoors or outdoors, turning those wheels boost blood flow and circulation. Always wear a helmet to protect your head, just like you’d advise your kids and grandkids!

5. Dancing

From Zumba classes (we offer those too) to line dancing at your favorite local spot, keeping the beat with music and movement is one of the best ways to make your heart happy.

6. Swimming

If your joints just can’t handle the impact of dancing, hiking, or biking, no worries – swimming offers a safer way to move without punishing your hips or knees.

Where to Learn More

At ArchWell Health, we prioritize you and your heart. Read what our providers and care experts say about other important aspects of cardiac health.