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Keep Your Heart Healthy

How Much Exercise You Need To Keep Your Heart Healthy

author Dr. Anurag Sharma | calender September 30, 2019

Exercise should be regarded as a tribute to the heart!

A heart needs you to exercise for it. It’s not about perfect but it’s about the effort. And when you bring that effort every single day, that’s where transformation happens and that’s how change occurs. Team of expert cardiologists led by Dr. Anurag Sharma brings to you another blog on how much exercise you need to keep your heart healthy.

Let’s commence!
Regular exercise helps you keep heart diseases at bay. Exercising regularly helps fend off:

  • High blood pressure
  • Diabetes
  • Heart attack
  • Strokes and many other chronic diseases

But how much exercise is needed to keep a heart healthy has always been a debatable topic. New research suggests that a person should exercise for at least 30 minutes four to five times a week. As per the Government’s recommendations too, it is advisable for people to exercise for 150 minutes per week.

It is a myth among people that to keep one’s heart healthy, strenuous exercises are required which exerts great pressure upon our body. Let us clear the air by mentioning here that such a high level of effort is justifiable in case you are training for a race or any other athletic event but if your sole aim is to keep your heart healthy then doing such heart-pounding exercises is not necessary. A study of 44,000 men showed that even moderate exercise can protect against heart diseases. On the other side, people who got less or no time for exercise were more prone to heart diseases.

As a person grows old, the arteries which support the flow of blood in and out of the heart are at a higher risk of stiffening and causing cardiac problems. The Journal of physiology says that any amount of exercise reduces the risk of death from heart disease; arteries can be affected differently by exercise, depending on the size. If you exercise for four to five times a week, it shall surely ensure overall artery health.

Now, let us move on to what kind of exercises can define the health of your heart. Though it cannot be denied that a good mix of different activities is required to ensure overall health but some exercises are simply meant for a healthy heart. Here’s how different types of exercise can benefit you.

Aerobic exercise

Aerobic exercise

Aerobic exercise helps to improve blood circulation, lowering blood pressure and heart rate. Make aerobic exercise a part of your routine for a healthy heart. How much: You should dedicate 30 minutes of your time for at least five days a week. Examples: Brisk walking, swimming, cycling, playing tennis etc. are good examples of aerobic exercises.

Resistance training

This strength work helps to reduce the excessive fat and thus helping to lower the risk of heart disease. Keep your heart safe by choosing resistance training as a part of your exercise list. How much: You should dedicate at least two non-consecutive days per week Examples: Working out with hand weights, dumbbells or exercises such as push-ups, squats and chin-ups.


Yoga lowers cholesterol level and improves the heart’s health. Practising Yoga regularly keeps the heart safe and healthy. How much: You should dedicate at least twenty minutes every day to Yoga. If your time allows, you may dedicate more time. Examples: Breathing deeply, Easy pose, Mountain pose, Big-toe pose, Head-to-Knee Forward Bend. Exercise has never done any damage to anyone. But it is evident that exercise plans need to be formulated to ensure the healthy working of your heart.

Different researches have been assisting the experts to develop exercise plans and programs for heart health. A good mix of exercises which are capable of rendering good cardiac health can put more life in the years you live. Switch to healthy exercises and see the difference that it can make for it has been scientifically proved that your heart needs the assistance of exercises to stay healthy.

The only thing you need to consider is the age factor. With age, the level of efforts you put into exercising may need to reduce but should not fall to zero level. You earn your health with the small steps that you take. Want a healthy heart? Exercise. Want to stay away from cardiac diseases? Exercise.

Expert Comments

To recapitulate, you should give your best to the body for the only disability in life is a bad attitude. Develop an attitude to never let your heart’s health fall apart. And when Dr. Anurag Sharma, the best cardiologist in Panchkula and his expert team are here then cardiac problems are going to suffer a setback. Don’t allow your health to suffer and provide it with the best diagnosis and treatment. Our expert team of cardiologists and heart specialists in Chandigarh is available at all hours of the day to serve you with our effective medical services. Contact for all cardiac-related issues today.

Keep Your Heart Healthy