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Cardiologists and health experts are reinforcing the crucial role regular exercise plays in maintaining a healthy heart, urging people to stay active as part of a daily routine. On the Living Well podcast, Dr. Darius Farzad of Jefferson Health stressed the need for consistency, aligning with the American Heart Association’s guidance to aim for 30 minutes of moderate-intensity physical activity at least five days a week.
Dr. Farzad pointed out that common activities like brisk walking, swimming, and cycling are excellent choices. These exercises increase heart rate and respiration, yet still allow for conversation making them ideal for cardiovascular health.
“First and foremost, the standard risk factors that I mentioned before, things like blood pressure, cholesterol, diabetes, those are all diagnoses that the staple of managing them is focusing on dietary adherence and trying to build a good exercise regimen,” Dr. Farzad explained.
He added that even shorter exercise sessions spread throughout the day can offer significant health benefits if longer workouts aren’t feasible. In addition to combating key risk factors such as high blood pressure, cholesterol, and diabetes, regular exercise also contributes to better mental health and sleep quality. Dr. Farzad also emphasized the importance of making healthy lifestyle choices: “A lot of that’s avoiding unhealthy behaviors as well as focusing on what are healthy behaviors to incorporate.”
Echoing this message, Helen Alexander, a physiotherapist with Nuffield Health, outlined three essential types of heart-healthy exercises in a conversation with the British Heart Foundation. She stressed that these exercises require no special equipment and are accessible to nearly everyone.
The cornerstone of her recommendation was aerobic activity—often referred to as cardio—which includes walking, swimming, running, and cycling. “Aerobic exercise helps your heart and circulatory system to work better, so you are more able to do daily tasks without getting tired or breathless. It can also improve your emotional wellbeing and how well you sleep,” she said.
The British Heart Foundation advises a minimum of 150 minutes per week of moderate aerobic activity. For beginners, starting slow and building endurance over time is key. Aerobic exercise also helps lower resting heart rate and blood pressure, improves cholesterol levels, and supports weight management—reducing the risk of type 2 diabetes and cardiovascular disease.
People with existing health conditions should consult a doctor before starting a new workout routine to ensure safety and effectiveness.
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