Raising and lowering of your heart rate helps to burn calories and improves the function of your blood vessels. Jumping on your bike can do more than just get you from one place to another.

Cycling has been shown to help reduce the risk of heart disease. It uses your large muscles in your legs, which helps to elevate your heart rate. Bonus: Cycling has even been shown to improve your mental health. Whether you choose to hit a yoga class three times a week, go walking with a friend, or swim every morning, regular exercise is essential to taking care of your heart.

Always talk to your doctor before you begin an exercise routine. By Intermountain Health Feb 19, Updated Nov 17, 5 minute read.

But is all exercise created equal? Here are the best exercises to strengthen your heart. Walking Yes, it might seem a little too easy.

Weight training Building the other muscles in your body will help your heart. Weight training will help you build muscle mass and burn fat. Although you can hit the gym to train with weights, some of the most effective weight training happens when you use your own body weight.

Things like push-ups, squats, or even pull-ups all help you build muscle and contribute to bone and heart health. Taking a water aerobics class or swimming laps can be a full-body workout that will strengthen not only your body, but your heart.

Unlike other types of exercise, swimming is easy on your joints and allows you to move your body without a lot of pain. Yoga Although it might not seem like it, yoga is great for your heart health. Interval training Interval training — which alternates between short bursts of high-intensity exercise with longer periods of active recovery — is a great way to get a full-sized workout in a short amount of time.

Cycling Jumping on your bike can do more than just get you from one place to another. Apr 7, Email Best exercises to improve heart health. Share Best exercises to improve heart health on Facebook.

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Print Best exercises to improve heart health. Aerobic exercise Examples: Walking, running, swimming, cycling, biking Recommended time: At least 30 minutes a day, five days a week Aerobic exercise improves circulation and your overall cardiovascular health.

Strength training Examples: Free weights, weight machines, resistance bands, body weight exercises Recommended time: Two to three times a week Strength training, sometimes called resistance training, can help reduce fat and create more muscle mass.

Heart care when you need it. If you are at risk for heart disease, regular appointments with your cardiologist are key to keeping you healthy.

Schedule your appointment or find a cardiologists today. Schedule an appointment today. Related Health Topics. Browse More. Following a heart healthy diet can help reduce or eliminate risk factors of heart disease. Warning signs of heart disease. How to get the most out of your appointment.

Weightlifting may be slower paced, but it is also a good way to get your heart rate up and improve your heart's strength. Depending on your goals, it's helpful to connect with a personal trainer who can teach you proper techniques and set up a customized workout program for you.

Walking is just as beneficial as getting a run in , but is gentler on the body. It's easy to do anywhere and you can gain even more benefits by picking up the pace. Research suggests that brisk walking can further improve your cardiovascular health compared to walking slowly.

Other ways to make your walks more challenging are by walking with some weights in hand, adding a half mile every time you go for a stroll, or adding bodyweight exercises every so often.

Yoga is known to lower blood pressure, improve your flexibility and balance and help reduce any aches and pains. Yoga can be done in the comfort of your own home -- all you need is a yoga mat and a small space to move. Swimming is a low-impact, full-body workout that is gentle on the joints, but still packs some cardio punch.

Swimming keeps your lungs and heart strong and even helps lower your blood pressure. It's a great aerobic option if you're also recovering from an injury or if your body doesn't respond well to high-impact exercises. Before you take on any new exercise program, it's important to discuss it with your doctor, especially if you have had any prior health issues, or if heart issues run in your family.

LaMotte said that "if cardiovascular risk factors are present, it is advisable to have a physician's clearance prior. If you're just getting started on your workout journey, it's important to make sure you don't do too much too soon.

LaMotte recommended that you start slowly to establish consistency and set reasonable goals. For example, if you're just taking up running, it's best to focus on completing a set distance at a comfortable pace, rather than upping the intensity and tackling the distance at the same time.

A good rule of thumb is to follow the recommendations of the American Heart Association. Aim for minutes of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity , or a combination of both per week.

Along with this, you should include resistance training at least two days per week. The best way to do this is to explore and find an activity that you enjoy and know you'll be consistent with.

Some people may find it helpful to have a workout buddy or a small group of friends who can hold them accountable. Additionally, it is important to balance heart-healthy exercise with a healthy diet.

You can listen to music, a podcast, or walk with a friend. The flexibility of walking makes it easy for anyone to do — and to keep doing it. Although it might not seem like it, yoga is great for your heart health.

Doing yoga will help you strengthen and tone your muscles. Certain types of yoga can really get your heart rate up, while still providing the calm that will lower your blood pressure.

Interval training — which alternates between short bursts of high-intensity exercise with longer periods of active recovery — is a great way to get a full-sized workout in a short amount of time. For example, you can do it by running for one minute and walking for three minutes, then repeating the cycle.

Raising and lowering of your heart rate helps to burn calories and improves the function of your blood vessels. Jumping on your bike can do more than just get you from one place to another.

Cycling has been shown to help reduce the risk of heart disease. It uses your large muscles in your legs, which helps to elevate your heart rate.

Bonus: Cycling has even been shown to improve your mental health. Whether you choose to hit a yoga class three times a week, go walking with a friend, or swim every morning, regular exercise is essential to taking care of your heart.

So, take steps to be more deliberate about how often you move. If you sit for long periods of time, make it a point to walk around for about five minutes every hour. Stand up during that next video meeting or take the long way to the kitchen to get your morning tea.

We often hear 10, steps but some research shows that 7, might be enough, especially if some of those steps happen during exercise of moderate to vigorous intensity. Overall, the goal is to move more and sit less. Some chores, like vacuuming and yardwork, can even count as a workout.

How much your heart can handle depends on your age and your health. Calculating your target heart rate zone Maximum safe heart range: Typically, your maximum safe heartrate is minus your age. Following the example above, the bottom of your target heart range would be 79 x 0.

Following the example above, the bottom of your target heart range would be x 0. Measuring your heart rate If you have a wearable fitness tracker, it likely has heart rate tracking built in. This is especially true if you think you have risk factors or symptoms of heart disease.

Your doctor will be able to provide guidance on which exercises are appropriate for you. Some general recommendations may be to:. You may feel breathless, tired or that your heart is racing. Most of the time, taking a rest or reducing the intensity of your exercise may be enough to make the symptoms go away.

If you have symptoms while exercising, write down what they are and what you were doing when they started. If they come and go, make an appointment with your doctor to talk about your symptoms.

If you notice any of these warning signs of a heart attack , call Some research shows that the benefit of exercise to your heart tops out after you get five hours of vigorous exercise or nine hours of moderate exercise in a week.

Overexercising can cause serious health problems. Talk to your doctor if you think you might be getting too much exercise, especially if you notice an increase in your resting heart rate. There are enormous benefits of exercise. Simply put, getting regular exercise is one of the best things you can do for your heart and the rest of your body.