Improving cardiac health through exercise is a key component of overall wellness. Various health organisations suggest a variety of exercises that are particularly beneficial for the heart.

We summarise the 4 healthy exercise options to improve cardiac health:

1. Aerobic Exercise

Also known as “cardio”, aerobic exercise is fundamental for heart health. It includes activities that increase your heart rate and make you breathe harder, but not to the extent that you’re unable to speak.

Examples include walking, jogging, swimming, cycling, and dancing.

Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity per week, or a combination of both.

2. Strength Training

Incorporating strength training exercises at least two days a week can benefit heart health by improving muscle strength, endurance, and metabolism. This doesn’t mean you have to lift heavy weights; bodyweight exercises like push-ups, squats, and lunges are also effective.

3. Flexibility and Stretching Exercises

While not directly impacting heart health, these exercises improve joint range of motion, decrease muscle stiffness, and reduce risk of injury from other activities.

Practices such as yoga and Pilates also contribute to stress reduction, which is beneficial for cardiovascular health.

4. High-Intensity Interval Training (HIIT)

This type of exercise involves short bursts of high-intensity activity followed by periods of rest or lower-intensity exercise. HIIT can improve cardiovascular fitness, reduce blood pressure, and help with weight management.

It’s important to note that before starting any new exercise regime, especially if you have existing health concerns or are new to exercise, consulting with a healthcare provider is recommended. They can provide personalised advice based on your health status and fitness level.

Remember, consistency and variety are key. Mixing different types of exercises not only helps to improve your cardiac health but also keeps your workouts interesting and enjoyable.