You go to the gym regularly. You agree with your friends to go around the block. Maybe the aerobics class is your favorite exercise. But is your exercise program the best for your heart health?
According to the Centers for Disease Control and Prevention, every 34 seconds in the United States a person dies from cardiovascular disease. Experts agree that exercising regularly is one of the best ways to combat heart disease. Exercise has a number of benefits, including helping to lower blood pressure and cholesterol, maintaining a healthy body weight, and strengthening the heart muscle.
If your goal is a heart-healthy exercise program, Regis Fernandes, M.D., a Mayo Clinic cardiologist, says there are two key things to remember.
Time
When it comes to exercising for optimal heart health, Fernandes says the first thing to consider is the amount of time you spend each week exercising. He recommends spending a minimum of 150 minutes a week for maximum heart health benefits.
“You can break it up into three or five days, whatever works best for your schedule. If you want, you can do more. But the important thing is to dedicate at least 150 minutes a week”, affirms Fernandes.
Intensity
The second key component of a heart-healthy exercise program is maintaining a moderate intensity level.
“Walking, biking, swimming, any activity that moves the large muscles of the body, it’s important that it be of moderate intensity,” says Fernandes.
A simple way to measure exercise intensity is to monitor your breathing.
“If you are walking and breathing through your nose, you are not at that level yet. If you’re walking and you can’t talk, that’s too high,” says Fernandes. “So the sweet spot for moderate intensity is just breathing through your mouth, but being able to talk to someone.”
For optimal overall health, Fernandes recommends an exercise program that includes resistance or strength training along with regular cardiovascular exercise. Always consult your doctor before starting any type of exercise program.