The best exercises for you and your heart
Regular physical activity can help you feel better and stay healthier. Every bit counts, even light exercise. In addition to making your heart stronger, getting regular exercise (as your symptoms allow) helps:
- Lower blood pressure
- Boost your mood
- Strengthen muscles
- Reduce risk of further heart disease
- Improve blood sugar control
- Strengthen your lungs and cardiovascular system
- Increase energy levels
- Improve balance
Keep in mind, everyone is different. Not every activity is right for everyone. But there’s an easy way to figure out which exercises are the best fit for your condition.
Just ask yourself this one question: “How do I feel when I do regular physical activity like walk up a flight of stairs or walk the dog around the block?”
Your answer will determine what limits you have (if any), and which activities are safe for you. Before starting any exercise program, talk with your doctor. If you feel dizzy, become short of breath, or have chest pain while doing any of these activities, stop immediately.
Your answer: “I don’t feel tired or have any shortness of breath. My heart doesn’t beat too fast or too hard.”
Consider these activities:
- Jogging or running
- Walking and climbing briskly up a hill
- Backpacking
- Bicycling more than 10 mph
- Circuit weight training
- Step aerobics
- Dancing
- Swimming and water aerobics
- Calisthenics — push-ups, pull-ups, etc.
- Tennis
- Squash/racquetball
- Competitive sports
- Skiing
- Kayaking
- Gardening
Your answer: “I feel a little run-down, and I have some trouble breathing. My heartbeat speeds up.”
Consider these activities:
- Walking at a brisk pace, up to 4 mph
- Cleaning the house
- Washing the car
- Gentle yoga
- Golf
- Tennis (doubles)
- Water aerobics
- Dancing (ballroom)
- Fishing from riverbank and walking
- Table tennis
- Badminton
Your answer: “I feel okay when resting, but even light physical activity makes it harder to breathe. I get tired, and I notice my heart beats faster and harder.”
Consider these activities:
- Walking slowly (around your home, the office, or a store)
- Light housework, like making the bed, washing dishes, ironing, or cooking
- Darts
- Croquet
- Fishing
- Playing most musical instruments
Your answer: “I feel short of breath and tired just sitting in a chair. Even when I’m resting, my heart beats fast and I have chest pain. Trying to do anything makes it worse.”
Consider these activities as symptoms allow:
- Arts and crafts
- Playing cards
- Chair exercises
- Walking
- Stretching
Remember, every bit of activity helps, no matter what it is. Do what feels good for you. Getting into a regular routine of being active will help you feel better and stay healthier.
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This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.