As part of the Cardiology team, I’ve seen firsthand how regular physical activity can support a healthy heart. Many of my patients understand they need to exercise but struggle with taking the first steps and maintaining consistency.

Let me share some practical guidance to help you incorporate heart-healthy movement into your daily life.

Understanding exercise and heart health

I always recommend consulting with your provider before beginning any new exercise program if you have risk factors or existing heart conditions. Once you get the go-ahead, be sure to start slow and listen to your body. Choosing an activity you enjoy will help you stay consistent over time.

Regular physical activity strengthens your heart muscle, improves circulation, and helps manage risk factors like high blood pressure and cholesterol. The recommended 150 minutes of moderate exercise weekly might sound like a really big number, but you can break it into manageable chunks—a 30-minute walk five days a week or even three separate 10-minute walks throughout your day.

Beyond heart benefits, my patients find that regular movement improves their sleep, reduces daily stress, and boosts their energy levels. For many, these additional benefits provide extra motivation to stay active.

A common misconception is that you should avoid exercise if you have a heart condition. Actually, the opposite is true. Exercise is usually safe and encouraged for recovery and improving heart function. As mentioned above, you should discuss this with your provider to determine how intense your workouts should be and whether or not you need to be monitored.

Getting started safely

Success comes from taking small steps to get started. Instead of choosing an intense program, start with short daily walks—even just 10 or 15 minutes. As these manageable walks become part of your routine, gradually add more time or pick up the pace.

When you’re just starting, choose activities that feel manageable and comfortable. I often suggest walking at a pace where you can still carry on a conversation, trying water exercises that are gentle on your joints, riding a stationary bike, or trying basic yoga poses. The key is finding movement that fits your current abilities and daily schedule.

Patients with existing heart conditions need to pay extra attention to their bodies during exercise. If you’re experiencing chest pain, shortness of breath, or dizziness, stop and report to your provider team. For severe symptoms, call 911 or go to the nearest emergency department.

Building a sustainable routine

Creating lasting habits happens when you weave movement naturally into your day. Stand up during phone calls, stretch while watching your favorite shows, or take a quick walk around your office every hour. These small movements add up and help prevent the negative effects of prolonged sitting.

Finding activities you genuinely enjoy makes maintaining an exercise routine much easier. Consider these options:

• Dancing to your favorite music
• Walking with friends or family
• Joining community sports leagues
• Taking group fitness classes
• Working in your garden
• Swimming or water aerobics

To be successful and maintain a long-term exercise plan, you need to set realistic goals and make it a part of your daily routine. Make time for yourself and find a workout partner if that helps keep you accountable. Don’t be afraid to “restart” if you hit a slump!

Types of heart-healthy activities

A well-rounded exercise plan combines different types of movement, each important for heart and overall health.

Aerobic exercise

These exercises get your blood pumping. Walking, swimming, or cycling at a comfortable pace builds your heart’s endurance. As these activities become easier, you can gradually increase your time or intensity.

Strength training

Building muscle can help maintain healthy bones, support your heart, and boost your metabolism. Start with bodyweight exercises or light resistance, focusing on proper form before increasing difficulty.

Flexibility and balance

Include stretching and balance exercises in your routine. These activities improve circulation, reduce injury risk, and help maintain mobility as you age. Simple yoga poses, tai chi, or stretching after your workout contribute to heart health.

Be sure to choose an activity or exercise that you enjoy that is appropriate for your fitness level. If you’re not sure where to begin, cardiac rehab may be a great option to help initiate a program appropriate for your specific condition and establish realistic goals and expectations.

Making it work long-term

Set realistic goals that focus on consistency rather than intensity. Track your progress in ways that matter to you—maybe that’s active minutes, steps taken, or distance covered. Each small improvement deserves to be celebrated as you build your fitness level.

Maintaining motivation requires using strategies that work for your lifestyle. Mix up your routine by trying new activities, adjusting workout intensities, or exercising with friends. Use fitness apps or activity trackers to have tangible feedback and motivation.

Remember, consistency matters more than perfection. Missing a day doesn’t mean you’ve failed—return to your routine the next day.

Our cardiology team can help make recommendations on where to start. A healthy heart helps keep you moving forward. Schedule an appointment with one of our heart specialists today.