We all know that staying active is good for our health, but when it comes to our hearts, the question of how much exercise is enough often lingers. Whether you’re someone who enjoys a daily walk, an occasional run or struggles to find the time to exercise, the balance between activity and heart health is key. Cardiovascular disease remains one of the leading causes of death worldwide, yet regular movement can be a powerful way to reduce that risk. But how much exercise does your heart need to stay healthy? We spoke to our expert Dr Ravindranath Reddy DR, HOD and Senior Consultant- Interventional Cardiology, Gleneagles BGS Hospital, Kengeri, Bengaluru, who answered how much exercise is necessary to keep your heart in optimal shape.

Recommended Exercise for Heart Health

“Leading health organisations recommend adults aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity each week,” said Dr Reddy. Exercises like brisk walking, cycling, swimming, or jogging are ideal for maintaining a healthy heart. Additionally, it’s advisable to incorporate muscle-strengthening exercises at least twice a week.

According to the Frontiers in Cardiovascular Medicine, a sedentary lifestyle, marked by consistently low levels of physical activity, has become one of the primary risk factors for the development and progression of Cardiovascular Disease (CVD). On the other hand, engaging in regular exercise and staying physically active is linked to numerous health benefits and a significantly reduced risk of CVD.

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Key Benefits of Regular Exercise

Engaging in regular physical activity helps the heart in multiple ways. Here are some listed by Dr Reddy:

• Improved Circulation: Exercise boosts blood flow, delivering oxygen more efficiently to tissues and reducing the heart’s workload.
• Lowered Blood Pressure: Regular physical activity helps lower both systolic and diastolic blood pressure, a critical factor in preventing cardiovascular disease.
• Cholesterol Management: Exercise increases High-Density Lipoprotein (good cholesterol) while lowering Low-Density Lipoprotein (bad cholesterol), helping to maintain a healthy lipid profile.
• Stronger Heart Muscle: Like any muscle, the heart gets stronger with regular exercise, improving its efficiency in pumping blood.
• Weight Control: Exercise helps burn calories and reduce body fat, crucial for preventing obesity-related heart risks.

Balancing Exercise for Heart Health

“Consistency is key, but the right amount of exercise depends on individual factors like age, health status, and physical fitness. Even 30 minutes a day of moderate activity can reduce the risk of heart disease, stroke, and related conditions,” added Dr Reddy. If you have pre-existing conditions, such as hypertension or diabetes, or have experienced heart problems, it’s important to consult a cardiologist before starting a new exercise routine.

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Types of Exercise

• Moderate-Intensity Activities: Activities like brisk walking, water aerobics, or gardening allow you to maintain a conversation but not sing comfortably.
• Vigorous-Intensity Activities: Exercises like running or swimming laps make speaking difficult without pausing to catch your breath.

Avoid Overexertion

“Though exercise is beneficial, overexertion can cause complications, especially for those with pre-existing heart conditions. If you experience chest pain, dizziness, or shortness of breath, stop exercising immediately and consult a doctor,” said Dr Reddy.

Bottomline

Dr Reddy concluded, “Exercise is a powerful ally in heart health, but it’s important to focus on moderation, consistency, and your body’s signals. Gradually increasing activity levels is the safest approach for long-term benefits. Always consult with a healthcare provider if you have concerns about your exercise plan, particularly if you’re managing cardiovascular risks. Incorporating regular exercise into your daily routine can not only enhance heart health but also improve your overall quality of life.”

[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your own professional if you are dealing with any health issues to avoid complications.]