Running, jogging, and biking are some types of aerobic (or “cardio”) workouts you can perform. Remember: you should be able to converse with someone while exercising; otherwise you are pushing yourself too hard. If you have joint difficulties, select a low-impact sport, such as swimming or walking.
Stretching may not sound like a good exercise for heart health, but it is. If you stretch a few times a week, you’ll become more flexible. This allows you to better accommodate whatever workout you’ve chosen to do for the day. Stretch after you’ve warmed up or completed exercising. Also, stretch softly – it shouldn’t hurt.
Use weights or resistance bands to perform strength training two to three times a week, giving your muscles a day to rest in between sessions. If you don’t like lifting weights, try bodyweight training. In this workout, you lift your own body weight rather than dumbbells or weight plates. It can include moderate to high-intensity exercises like push-ups, mountain climbers, high jumps, and squats, among others. Depending on your level of fitness and heart health, your trainer will create a safe and effective bodyweight training program.
The American Heart Association (AHA) states that moderate to brisk walking is a good exercise for heart health. Consider combining moderate and brisk walking to increase cardiovascular output without taxing your body or wearing you out. Consider taking a walk when you are feeling worried, in need some fresh air, or you just want to clear your mind. You can walk alone, with a group of friends, with your pet or young child, or for a social cause. Don’t forget to pack a bottle of water.