How to Exercise for a Healthy Heart

By Sarah Dray

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Golf is actually a great exercise for cardiovascular health, as it can keep your breathing and heartbeat steadily high without pushing too far. However, there are also lots of other things you can do to get your heart in shape and to reduce your chances of suffering heart problems later on.


Difficulty: Moderately Easy
  1. Engage in regular aerobic activity such as walking, running or riding a bicycle. The ideal for a healthy heart is to exercise three to five times a week for at least 30 minutes, preferably for 45 to 60 minutes.
  2. Start slow and build up the intensity and length of your workout over the course of several weeks. This is especially important if you are relatively sedentary or have had previous injuries. Challenging yourself to achieve better results with each workout is also good motivation to keep going even when you're tired.
  3. Keep your workout fun and always changing. Jog one day and go dancing the next. Or mix swimming with hiking and roller blading. There are no rules as to what type of aerobic activity you need to do in order to keep your heart healthy, just that you stay active regularly.
  4. Don't forget the basics. Stretching can help you achieve more flexibility, which will allow you to exercise harder with less risk of injury. Warming up and cooling down for five minutes will also improve flexibility, as well as helping you achieve a steady heart rate.
  5. Become more active in your everyday life. Aside from regular exercise, try moving more throughout the day. Walk the dog 10 minutes longer than you used to, take the stairs instead of the elevator and go for a walk during lunch. Every little thing helps.
  6. Stick to low-impact aerobic if you have knee or hip problems. Swimming is a good example, or you can also try yoga, a walking program or riding a stationary bike.

Tips & Warnings

  • If you have high cholesterol, high blood pressure or other medical issues, make sure you talk to your doctor before starting or changing an exercise program.

About the Author

Sarah Dray has been writing since 1996. She specializes in health, wellness and travel topics and has credits in various publications, including "Woman's Day," "Marie Claire," "Adirondack Life" and "Self." She is also a seasoned independent traveler and a certified personal trainer and nutrition consultant. Dray is pursuing a criminal justice degree at Penn Foster College.