Keep Your Heart Strong: The Role of Physical Activity in Heart Health

I try to keep a “no hypocrites” policy regarding my physical health, and let me share with y’all—150 minutes of aerobic activity per week is hard. I run several times every week, and love the mindfulness that envelopes me during the run. But it is still hard (that’s why I stop to take pictures—this one is from a trip to Palm Springs). The American Heart Association (AHA) recommends at least 150 minutes of moderate aerobic activity per week to support cardiovascular health. For people with busy schedules, prioritizing your own physical health can be a challenge. And for people with aches, pains, and ailments, even the idea of physical activity can be mentally taxing. Staying active isn’t just about maintaining mobility—it’s one of the best ways to keep your heart healthy and strong. Regular exercise can lower blood pressure, improve circulation, and reduce the risk of heart disease.

How Exercise Benefits Your Heart

1. Lowers Blood Pressure & Cholesterol:

   • Physical activity helps regulate blood pressure and improves cholesterol levels, reducing strain on the heart.

2. Boosts Circulation:

   • Regular movement helps keep arteries flexible and promotes better blood flow, reducing the risk of heart attacks and strokes.

3. Strengthens the Heart Muscle:

   • Just like any other muscle, the heart grows stronger with exercise, improving its efficiency in pumping blood.

4. Aids in Weight Management:

   • Maintaining a healthy weight reduces the risk of conditions like diabetes and heart disease.

5. Reduces Stress & Inflammation:

   • Exercise is a natural stress reliever, helping to lower cortisol levels and reduce inflammation in the body.

Best Heart-Healthy Exercises for Seniors

• Brisk Walking: A low-impact way to get your heart rate up without straining joints.

• Swimming & Water Aerobics: Provides a full-body workout with minimal impact on joints.

• Yoga & Tai Chi: Improve flexibility, balance, and reduce stress, all of which benefit heart health.

• Strength Training: Helps maintain muscle mass, which supports metabolism and heart function.

Tips for Staying Active Safely

• Start slow and gradually increase intensity.

• Stay hydrated and dress appropriately for weather conditions.

• Listen to your body—stop if you feel dizzy, short of breath, experience chest pain, or have any new or concerning symptoms.

• Consult your doctor before starting a new exercise program, especially if you have existing heart conditions.