Your heart is one of the most important parts of your body, and taking care of it is essential for a long, healthy life.
One of the best ways to support your heart health is through regular exercise. You don’t need to spend hours at the gym; just a few minutes of daily workouts can make a big difference.
Here are plenty of options to keep your heart strong and happy.
1. Get into Step with Walking
Walking is one of the easiest and best exercises for your heart. A 2023 study found that older adults who walk between 6,000 to 9,000 steps each day had a 40% to 50% lower risk of heart disease. (ref)
You don’t need to walk all at once—spread it out through the day. Walking boosts circulation, lowers blood pressure, and strengthens your heart. Plus, it’s low-impact, so it’s gentle on your joints.
2. Dance Your Way to a Healthier Heart
Dancing is a fun way to improve your heart health while enjoying yourself. A study showed that moderate-intensity dancing lowered the risk of death from heart disease more than walking. (ref)
This might be because dancing includes intense bursts of movement, which challenge your heart more.
It’s also something you can stick with for the long term, and the joy and social connection it brings have additional mental health benefits. You don’t need to be a professional—just move to the music!
3. Boost Your Heart Health with Cycling
Cycling is not only a great way to get around, but it’s also fantastic for your heart. Evidence shows that cycling helps improve public health because it gets people moving. (ref)
Whether you’re cycling outdoors or using a stationary bike, this activity strengthens your heart and improves your circulation. Plus, it’s easier on your joints than running, making it a good choice for anyone looking for a heart-friendly, low-impact workout.
4. Jump Rope for a Stronger Heart
Jumping rope is a fun and effective way to get your heart pumping. One study found that people who did dance-based jump rope exercises had lower body fat and better lung function compared to those who rode indoor bikes. (ref)
When you jump rope, you’re combining cardio with strength training. It helps improve your heart rate while also working out your muscles. You can start with just a few minutes and build up your endurance over time.
5. Try HIIT to Improve Your Heart’s Strength
HIIT is all about alternating between short bursts of intense exercise and periods of rest or lower-intensity activity. According to a study, improving your aerobic capacity (your body’s ability to use oxygen) is a great predictor of heart health. (ref)
HIIT workouts improve your VO2peak, which measures how well your heart and lungs work together. This type of training helps you burn calories faster, strengthens your heart, and boosts endurance in a short amount of time.
6. Swim to Strengthen Your Heart & Lungs
Swimming is a full-body workout that strengthens both your heart and lungs. When you swim, your body learns to use oxygen more efficiently. This leads to lower resting heart and breathing rates, meaning your heart doesn’t have to work as hard when you’re at rest. (ref)
Swimming is also gentle on your body, making it a perfect exercise for people of all ages. You get the benefits of a cardio workout without the stress on your joints that comes with running or other high-impact activities.
7. Get a Mighty Heart Health Booster with Running
Running is a simple yet powerful way to improve your heart health. Even if you only run for 5 to 10 minutes a day at a slow pace (less than six mph), research shows that this can significantly lower your risk of death from all causes and cardiovascular diseases. (ref)
Running gets your heart pumping, which helps strengthen it over time. If you’re just starting, you can begin with brisk walking or a slow jog, then gradually increase your speed and duration as you feel more comfortable.
8. Try Weight Training to Cut Heart Risks
Strength training, or lifting weights, is not just about building muscle; it’s also fantastic for your heart. Studies show that if you lift weights for less than an hour each week, you can cut your risk of having a heart attack or stroke by 40% to 70%. (ref)
You don’t need to lift heavy weights to get the benefits; even light weights or body-weight exercises like push-ups and squats can help. Aim for two or three sessions a week, focusing on different muscle groups each time.
9. Calm Your Heart with Yoga
Yoga is not just about flexibility; it also helps your heart health. When you combine yoga with aerobic exercises (like walking or running), you can achieve even greater benefits. One study found that doing both together leads to a more significant reduction in body mass index (BMI), cholesterol levels, and blood pressure compared to doing either alone. (ref)
You can start with simple yoga poses and breathing exercises, gradually adding more challenging poses as you grow stronger and more flexible.
10. Get Your Heart Pumping by Hiking
Hiking is a fun and effective way to improve your cardiovascular fitness. When you hike, especially on hilly terrain, your heart has to work harder. This boosts your heart rate and helps you build endurance. (ref)
Plus, walking on slightly uneven surfaces engages your core muscles and helps improve your balance. Aim for a hike at least once a week, choosing trails that challenge you a bit more each time.
11. Elevate Your Heart Rate by Skateboarding
Skateboarding isn’t just for kids—it can be an excellent workout for adults too. Recreational skateboarding can elevate your heart rate, putting it in the moderate to vigorous exercise range.
The intensity can vary based on your skating style and how hard you push yourself. (ref)
Whether you’re cruising around the park or trying tricks, you’re giving your heart a good workout. Try to skate regularly to keep your heart healthy and have fun at the same time!
12. Fortify Your Cardio Fitness by Rowing
Rowing is another excellent exercise for your heart. Studies show that 12 weeks of rowing can increase your cardiorespiratory fitness, which is essential for heart health.
Rowing works your upper body while also providing a good aerobic workout.(ref)
You can row on a machine at the gym or try rowing on the water for a refreshing change of scenery. Aim for at least two rowing sessions a week to feel the benefits.
The key is to choose activities you enjoy so that you can stick with them. Whether you prefer running, yoga, hiking, or something else, every little bit counts.
As you work on your heart health, you’ll likely feel more energetic and happier too.
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Nancy Maffia
Nancy received a bachelor’s in biology from Elmira College and a master’s degree in horticulture and communications from the University of Kentucky. Worked in plant taxonomy at the University of Florida and the L. H. Bailey Hortorium at Cornell University, and wrote and edited gardening books at Rodale Press in Emmaus, PA. Her interests are plant identification, gardening, hiking, and reading.
