Your heart is one of the most important muscles in your body, perpetually pumping blood to keep you alive. Taking care of your heart is crucial, and one of the best ways to do that is through regular exercise.

Whether you’re looking to prevent heart disease, manage your blood pressure, or simply maintain long-term health, exercise is a key component. Read on to learn how regular exercise benefits the heart along with the best ways to keep your cardiovascular system in shape.

Build a Stronger Heart with Exercise

“Each day, your heart beats, on average, 100,000 times, pumping your blood through a vast system of blood vessels that’s more than 60,000 miles long. But making your heart work even harder — through moderate to high-intensity physical activity on a consistent basis –can help lower your blood pressure and make your heart stronger” (Cleveland Clinic, 2022).

Your heart is a muscle, and like any muscle, it gets stronger with regular activity. Aerobic exercises like running and walking enhance the efficiency of your heart, allowing it to pump more blood with less effort. If you can’t get outside due to weather and don’t own a piece of cardio equipment, in-home bodyweight circuits are a fantastic tool for elevating your heartrate in a small space. Our in-home personal trainers in Toronto, Collingwood, London, Hamilton, and Ottawa (and virtual personal trainers everywhere) specialize in this type of exercise.

BLOOD PRESSURE

Hypertension, or high blood pressure, is a serious condition that puts excessive strain on the heart and blood vessels, increasing your risk of life-threatening cardiovascular diseases. When your blood pressure remains elevated over time, it forces your heart to work harder than it should. This extra work can lead to thickening and stiffening of the heart muscle, reducing its efficiency and increasing your risk of heart failure. Hypertension also damages your arteries, making them more prone to narrowing and blockages. Over time, consistent exercise can significantly reduce blood pressure, decreasing your risk of hypertension and its related complications. “It takes about 1 to 3 months for regular exercise to have an impact on blood pressure. The benefits last only as long as you continue to exercise” (Mayo Clinic, 2024).

If you’re on beta-blockers for hypertension, there are certain exercises that may need to be avoided. An in-home or virtual personal trainer can help design a safest, effective program for your needs.

CHOLESTEROL

Exercise helps lower levels of LDL (bad cholesterol) while raising HDL (good cholesterol). This balance reduces the risk of plaque buildup in your arteries.

CIRCULATION

Physical activity encourages better circulation, which ensures that oxygen and nutrients can reach your organs and tissues. Good circulation also aids in removing waste products and toxins from your body, promotes faster healing, boosts immunity, and improves energy. Poor circulation can lead to issues like numbness, swelling, varicose veins, and even serious conditions like blood clots.

WEIGHT MANAGEMENT

Excess weight puts extra strain on your heart and increases your risk of disease. Exercise — combined with a balanced diet — helps maintain a healthy weight, reducing stress on your cardiovascular system.

WAYS TO MOVE

To maximize heart health and maintain fitness, our in-home and virtual personal trainers and “the American College of Sports Medicine recommend combining aerobic exercise (jogging, swimming, biking) with resistance training (moderate weightlifting). Together, these two categories of exercise produce the greatest benefit for preventing and managing heart disease” (Hopkins Medicine).

If you have poor cardiovascular fitness, it’s best to start with regular walking. If you have joint issues, try cycling: whether on a stationary bike or outdoors, it’s a great low-impact exercise that still strengthens the heart. Swimming is also a full-body workout that enhances cardio fitness while being easy on the joints.

If you’re short on time and okay with the impact, a quick session of jump-rope is an excellent way to improve heart health, coordination, and endurance. Strength training should be practiced at least twice a week, and a warm-up and cool-down that includes both static and dynamic stretching is key. Aim for at least 150 minutes of moderate-intensity exercise per week.

OUR TIPS

Outside of exercise, it’s important to focus on whole foods, lean proteins, healthy fats, and fibre while limiting processed foods and added sugar. Proper hydration also supports circulation and helps maintain healthy blood pressure, and good quality sleep allows your body to recover. Lastly, it’s no surprise that you should avoid smoking and drink responsibly. Smoking and excessive alcohol can damage your heart and blood vessels.

FINAL WORDS

Exercise is one of the best tools for heart health, as regular physical activity can significantly reduce your risk of heart disease and improve your overall well-being. Start small, stay consistent, and contact Nielsen Fitness to get started with one of our in-home or virtual personal trainers for professional guidance.