9 Great Heart-Friendly Exercises

By Chris Iliades, MD

For optimum heart health, the American Heart Association recommends 30 minutes of moderate to vigorous aerobic exercise on most days of the week. If you can't get in 30 minutes all at once, you can divide your exercise routine into 10- or 15-minute segments. "Aerobic exercise improves heart and lung fitness and can impact many of the risk factors for heart disease," says Deb Sampson, RN, BC, clinical coordinator for cardiac rehabilitation at the Nebraska Medical Center in Omaha.

Walk It Out for Heart Health

Number one on the top 10 for aerobic exercise is walking. Walking is enjoyable, safe, inexpensive, and easy to fit into almost anyone's busy day. You can get in walking time by walking to work, walking to the grocery store, and walking around your neighborhood. Aerobic exercises are those that use large muscles in a continuous, rhythmical manner over time, and walking is a great example of that, says Sampson.

Exercise at Home by Climbing Stairs

To get the maximum heart health benefit from any aerobic exercise, aim to reach between 50 and 85 percent of your maximum heart rate. Climbing stairs is an easy way to get into that target range, whether you do it at home or at the gym on a stair machine. To find your maximum heart rate, subtract your age from 220. If you don’t want to stop to count heartbeats, you can assume that you’re in your target rate if you can carry on a conversation while exercising without being too out of breath.

Go for a Bike Ride

The pumping motion of the large muscles in your legs is a great aerobic exercise for your heart. Either a road bike or a stationary bike will work for this exercise routine. Pedaling at home on a stationary bike can get you on the road to heart health when it’s too cold or too wet to cycle outside. The position of the seat and pedals are important to prevent injury when biking, so make sure your bike is properly adjusted for your body.

Take a Swim

Swimming is one of the best aerobic exercises around and the third-most popular sports activity in the United States, according to the U.S. Centers for Disease Control and Prevention. Two and a half hours of swimming per week will give you all the aerobic heart health benefits you need. Another advantage of this exercise routine is that swimming puts less stress on your bones and joints. That can be especially beneficial if you’re starting out a little overweight or have a joint condition such as arthritis.

Go for a Spin on the Elliptical Machine

Elliptical training machines are one of the fastest-growing aerobic exercise options. These machines are found in most fitness centers and are increasingly being purchased for exercise at home. The advantage of an elliptical machine for heart health is that it gives you both an upper- and lower-body workout at once. The elliptical leg motion mimics running with the lower impact of cycling. At the same time, the rhythmic arm movements get blood flowing to your back and shoulder muscles.

Dance to Your Heart's Content

Dancing your way to heart health makes for a rhythmic and aerobic exercise routine. All you need is good footwear, some space, and music that motivates you. A good aerobic beat is about 120 to 135 beats per minute. Dancing can range from high impact to low impact depending on your ability and preference, and you can dance with others in a class such as Zumba or exercise at home by yourself.

Chill Out With Tai Chi

According to a recent survey from the National Institutes of Health, 2.3 million adults in America used tai chi as a low-impact aerobic exercise routine in the prior year. Tai chi is an ancient Chinese form of exercise based on the martial arts. It uses slow rhythmic body movements combined with deep breathing and concentration, which is why it’s also called a "moving meditation." This exercise routine is great for both mind and body, including heart health.

Stay Fit at Home With Wii Fit

Playing interactive video games is a great option for exercise at home. Studies show that Wii Fit boxing, tennis, and bowling could increase your heart rate enough to qualify as aerobic exercise. "The American College of Sports Medicine states that Wii Fit does provide an effective form of exercise," says Sampson. Remember that to meet physical activity guidelines, you will need to play for about 30 minutes five days a week.

Make a Splash With Water Aerobics

Like swimming, water aerobics offers the heart-health benefits of a good aerobic exercise workout without causing as much stress on the joints as other exercise routines might. If you have conditions such as arthritis, knee pain, or are overweight, water aerobics may be the perfect exercise for you. Water exercises have been shown to improve the use of joints in people with arthritis without worsening symptoms, according to the Centers for Disease Control and Prevention.

Other Great Benefits of Aerobic Exercise

It’s hard to find any other lifestyle habit that offers as many benefits as aerobic exercise. “Regular aerobic exercise helps control blood pressure, reduces stress and depression, improves cholesterol levels, helps weight loss and maintenance, decreases diabetic blood sugars, increases muscle and bone strength, and helps prevent blood clots,” says Sampson. Pick an aerobic exercise you can enjoy and stick with, and you’ll reap the benefits in more ways than you can imagine.

As with any new exercise program, please consult your physician.
reprinted from everydayhealth.com