Many of us have been told that we need to get more exercise. While this is true, choosing movement that enhances our cardiovascular health is important.

Failing to set aside time for movement could have serious implications on heart health: 35% of coronary heart mortalities are associated with physical inactivity.

Focusing on exercise is one of the best ways to reduce unwanted heart-related risk factors and improve your quality of life.

Benefits of exercise on cardiovascular health

Exercise is one of the best ways to decrease blood pressure and improve cardiovascular health, and can assist in losing body fat. Backed by decades of credible data, the science shows that adherence to regular exercise:

• Reduces risk for coronary heart disease
• Increases circulation and oxygen levels
• Works on lowering blood pressure for the long term

As you exercise, your heart will be put under greater demand to provide blood, nutrients, and circulation to active parts of the body. This causes it to pump faster and expel a greater amount of blood, helping the body work more optimally. This is believed to help with stress reduction and encourage a healthier resting state, among other things.

One of the first things that many people think of when it comes to exercise is the resulting weight loss. Reducing unnecessary weight does put less strain on your joints and reduce blood pressure. However, this should not be the main focus of a regular exercise plan.

While dropping unneeded pounds is never a bad thing, losing weight is just one small element of increasing your heart health. The goal of exercise should not necessarily be to lose weight overall, but to continuously build a stronger and healthier cardiovascular system. Weight loss should primarily come through what you eat.

Recommended exercises for building heart health

The main focus of exercise – if you’re trying to improve your heart health – should be based on building muscle. Muscle is more metabolically active than fat tissue so the more you have, the more calories you will burn throughout your day.

Data suggests that muscle mass and strength leads to a higher quality of life and a longer lifespan overall. The stronger your grip is, the better and longer you are likely to live. Studies continue to prove that one to three days per week of muscle training can lead to a 70% reduction in heart attacks.

I recommend resistance training that covers all the major muscle groups at least three times per week. This can be accomplished in several ways:

• Using the machines, kettlebells, or other weights at your local gym
• Start a program that involves calisthenics, isometrics, or plyometrics
• Completing bodyweight-only resistance exercises e.g. push-ups and squats

Choose simple routines as you begin your heart health journey. If you don’t have access to a gym, I’d suggest functional resistance exercises that involve push-ups, squats, or planks to increase core stability.

Aerobic exercise is another important type of exercise for heart health, especially as we age. These exercises help to get the heart pumping, and may cause you to sweat more than resistance exercises alone. Walking, climbing stairs, or performing moves in a kickboxing class all qualify.

Spending 30 minutes a day with aerobic exercises has a trickle-down effect on the heart:

• Mitigates cortisol (the stress hormone)
• Boosts overall cardiac output
• Increases HDL cholesterol

If you are unsure where to begin with aerobic exercises, start off slow with a focus on brisk walking. Consider trying out some high intensity interval training (HIIT), which could strengthen bones and muscles. The use of low-volume HIIT workouts has been shown to improve metabolic health over time.

Above all, do not push your body beyond what is capable. Putting too much pressure on the cardiovascular system may cause further injury down the road.

Choosing a safe level of exercise

While cardiovascular training is important, protecting yourself from injury is even more so.

Some new exercisers are concerned about the intensity of their workouts and how it may affect them physically. It’s perfectly normal to feel tired or out of breath while engaging in physical activity. 

However, if you start feeling breathless during exercise, try reducing your intensity for a short period of time. If you feel any sort of pain or dizziness, stop immediately and consider consulting your doctor about potential causes.

Apart from physical symptoms, it’s also important to approach cardiovascular exercises with safety in mind. Injuries from intense workouts are common, and may throw a wrench in your plans for improving metabolic health.

While exercising, try to avoid:

• Sharp movements while lifting
• Hyperextending limbs and muscles
• Bouncing while stretching

Be sure to stretch well after every exercise, or perform a cool-down movement that gradually slows your heart rate. Drink plenty of water after each exercise. Try to incorporate natural electrolytes to assist with muscle fatigue and soreness. I recommend adding a squeeze of lemon to your water bottle, or purchasing some unprocessed coconut water to drink after workouts.

Both resistance training and aerobic workouts should be approached with safety in mind. Don’t try to accomplish too much all at once, and protect your limbs and joints from painful injuries. Maintain an intensity you feel comfortable with and gradually build to a new baseline over time. As always, consult with your doctor if you have any pre-existing health concerns.

Integrating exercise into a healthy lifestyle

The reality is that exercise is just one element of improving cardiovascular health. It’s more effective to say that exercise is just one facet of remaining metabolically healthy, and should be combined with a whole foods diet, plenty of quality sleep, and reducing your stress levels for sustained heart health.

The adage ‘good things come to those who sweat’ is extremely true. I recommend monitoring your exercise and cardiovascular health metrics using my Metabolic Health Tracking System, which provides suggestions for high-protein low-carb diets which may improve the results of your regular exercise.