4 Best Types of Cardio for Heart Health
When it comes to maintaining a healthy heart, regular cardiovascular exercise is a must. Cardiovascular (or “cardio”) exercise strengthens the heart, improves circulation, and helps maintain a healthy weight—all of which reduce the risk of heart disease. Whether you’re a seasoned athlete or just getting started, there are plenty of cardio options that can help keep your heart in top shape.
Here are four of the best types of cardio you can do for optimal heart health:
1. Walking or Brisk Walking
Walking is one of the most accessible forms of exercise, and it offers a range of heart-health benefits. It’s low-impact, easy to fit into your day, and doesn’t require any special equipment. Brisk walking, in particular, is a great way to get your heart rate up while staying gentle on the joints. You can walk outside, on a treadmill, or even around your house if needed.
Why it’s great for heart health: Brisk walking can help lower blood pressure, reduce cholesterol levels, and improve circulation. It also boosts overall fitness, which keeps your heart pumping efficiently.
Tips: Aim for at least 30 minutes of brisk walking most days of the week. You can break it up into shorter sessions if necessary—every step counts!
2. Running or Jogging
If you’re looking to take your cardio routine up a notch, running or jogging is a fantastic choice. It’s one of the most effective ways to improve cardiovascular health while burning a significant amount of calories. Running strengthens the heart by increasing its efficiency, meaning your heart can pump more blood with less effort over time.
Why it’s great for heart health: Running increases heart rate and lung capacity, both of which improve cardiovascular fitness. It’s especially good for improving endurance and stamina.
Tips: If you’re new to running, start with a light jog and gradually build up your speed and distance. Warm-up before running and cool down afterward to reduce injury risks.
3. Cycling
Cycling, whether outdoors or on a stationary bike, is an excellent way to improve cardiovascular health while being gentle on your joints. It’s ideal for those who want a more intense workout without the high-impact stress of running. Cycling helps strengthen the heart, improve lung capacity, and build leg strength—all while being easy on the knees and hips.
Why it’s great for heart health: Cycling improves circulation, lowers blood pressure, and enhances cardiovascular endurance. It can also help with weight management, which further benefits heart health.
Tips: You don’t need to ride for hours to see results. Try cycling for 30-45 minutes at a moderate pace a few times a week. If you’re using a stationary bike, adjust the resistance to challenge your heart and muscles.
4. Swimming
If you’re looking for a full-body workout, swimming is the way to go. It’s a low-impact activity that engages nearly every muscle group, all while providing an excellent cardio workout. Swimming improves heart health by increasing heart rate and lung capacity, and it’s gentle enough for people with joint pain or mobility issues.
Why it’s great for heart health: Swimming enhances overall cardiovascular fitness and endurance, helps regulate blood pressure, and increases circulation. Plus, it works your entire body, improving both muscle strength and cardiovascular health.
Tips: Aim for 20-30 minutes of continuous swimming a few times a week. Mix up your strokes (e.g., breaststroke, freestyle, backstroke) to keep things interesting and challenge different muscle groups.
No matter which cardio activity you choose, consistency is key to seeing long-term benefits for heart health. The best part? You don’t need to spend hours at the gym to get a good workout. Whether it’s walking, running, cycling, or swimming, find the activity that you enjoy and make it a part of your regular routine. Your heart will thank you for it!
Remember to always consult with your doctor before starting a new exercise routine, especially if you have any pre-existing health conditions.
