How Much Exercise Does Your Heart Need?

It's true that regular physical activity is associated with a reduced risk of heart disease. The good news is, you don't need intense exercise, or a lot of it, to gain health benefits for your heart.

The American Heart Association recommends at least 30 minutes of moderate-intensity physical activity each day of the week for most healthy adults. This level of exercise may improve cholesterol profiles, blood pressure, and blood sugar levels. Moderate-intensity physical activity includes activities that use large muscle groups and are at least equivalent to brisk walking. In addition to walking, such activities include swimming, cycling, dancing, gardening, yard work, and various domestic and occupational pursuits.

More intense exercise may be necessary to improve cardiorespiratory fitness, whereby you can do more work with less effort. To lose weight, it may be necessary to exercise longer (that is, 60 minutes daily), but the exercise does not have to be intense.

Always consult with a physician before starting any exercise program. People with risk factors or who are over age 40 may require stress testing first. A stress test entails walking on a treadmill at increasing speeds and inclines while your heart rate and rhythm, breathing, and blood pressure are monitored to see how your heart handles the demands of exercise.