What is the Best Exercise for Heart Disease?
Did you know certain types of exercise can benefit those with heart disease? Find out what they are and how they help.
Written by Dr Shreya Sarkar
Last updated on 3rd Jul, 2025
Heart disease is diagnosed when the heart or blood vessels don’t work the way they should. It includes problems like blocked arteries (coronary artery disease), a weak heart muscle (heart failure), or an uneven heartbeat (arrhythmias). These conditions can lead to serious health problems like heart attacks or strokes if not treated.
To understand the importance of exercise for heart disease, it's crucial to know how heart diseases develop.
Common Types of Heart Disease
There are some common types of heart disease that are widely diagnosed in India and the world.
Coronary Artery Disease (CAD): When the arteries supplying blood to the heart narrow or become blocked by fatty deposits.
- Heart Failure: When the heart isn’t strong enough to pump blood effectively to meet the body’s needs.
- Arrhythmias: Abnormal heart rhythms that may cause the heart to beat too fast, too slow, or unevenly.
- Valvular Heart Disease: This means issues with the heart valves that affect the proper flow of blood through the heart.
Risk Factors for Heart Disease
Risk factors mean conditions that increase the likelihood of developing a heart disease. These are:
- High blood pressure
- High cholesterol levels
- Being overweight or obese
- Smoking
- Lack of physical activity
- Poor diet high in saturated fats and sugar
- Stress and anxiety
- A family history of heart problems
Benefits of Exercise for Heart Health
Exercise has many tremendously important benefits for heart health. It can both reduce the chances of and in case of a diagnosis, help manage the disorder.
- Strong heart muscles: Exercise makes the heart muscle stronger, helping it pump blood more efficiently. A stronger heart improves circulation and ensures that oxygen and nutrients reach the body’s cells more effectively.
- Stronger vessels: Regular physical activity can make one’s blood vessels more elastic, lowering the pressure inside them. This makes it easier for the heart to pump blood, reducing strain on the heart.
- Cholesterol control: Exercise can raise good cholesterol (HDL) and lower bad cholesterol (LDL) and triglycerides. This helps prevent fatty deposits from building up in the arteries, keeping blood flowing smoothly.
- Weight management: Staying active burns calories and helps maintain a healthy weight. Managing one’s weight reduces the load on the heart and lowers the risk of developing conditions like high blood pressure and diabetes.
Recommended Types of Exercise
Aerobic activities improve cardiovascular endurance and circulation. They bring more oxygenated blood to the heart and improve circulation.
Examples include:
- Walking: A gentle exercise suitable for all fitness levels. Walking 30 minutes daily can significantly improve heart health.
- Jogging: A moderate-to-high-intensity activity that builds stamina and strengthens the heart and lungs.
- Cycling: A low-impact exercise that’s easy on the joints while improving cardiovascular fitness.
- Lifting weights: This or using resistance bands builds muscle and improves metabolism. Strength training twice a week can lower body fat, improve insulin sensitivity, and support heart health.
- Yoga, tai chi, and stretching: These improve flexibility and balance. These exercises also help reduce stress, which benefits the heart by lowering blood pressure and cortisol levels.
- High-intensity interval training (HIIT): Alternates short bursts of intense activity with rest periods. It’s an efficient way to boost heart health and burn calories. However, individuals with heart conditions should consult a doctor before trying HIIT.
Creating a Safe Exercise Plan
If a patient has heart disease, they must always consult a doctor before starting any exercise routine. They can recommend safe activities and advise them on how to monitor their progress. Here are a few things to help create a healthy exercise plan:
- Begin with manageable goals, such as walking for 10 minutes a day.
- Gradually increase the time, intensity, and frequency of the workouts to build endurance without overexerting yourself.
- People with heart failure should focus on low-intensity activities.
- Individuals with arrhythmias may need to avoid sudden, high-intensity movements.
- Use a heart rate monitor or the "talk test" to gauge the exercise intensity. Patients should be able to carry on a conversation but not sing during moderate activity.
Stop exercising immediately and seek medical help if the following occurs:
- Chest pain or tightness
- Dizziness or fainting
- Shortness of breath
- Nausea or extreme fatigue
Warming up prepares the muscles and heart for physical activity while cooling down helps the heart return to a normal rate gradually. These steps prevent injuries and minimise strain on the heart.
Additional Healthy Habits
To boost the effect of exercise, some healthy habits to adopt are to be incorporated into a person's routine:
- Balanced diet: Pair exercise with a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Avoid processed foods, sugary snacks, and excessive salt.
- Manage stress: Chronic stress can negatively affect the heart. Engage in relaxation techniques like deep breathing, meditation, or mindfulness practices to reduce stress.
- Quit smoking: Smoking damages the blood vessels and increases the risk of heart disease. Quitting smoking improves the overall health and enhances the benefits of exercise.
- Restful sleep: Sleep is essential for heart health. Aim for 7-8 hours of restful sleep each night to regulate blood pressure and maintain overall well-being.
Conclusion
Exercise strengthens the heart, improves blood flow, lowers blood pressure, and balances cholesterol levels. It also helps with weight management and reduces stress, leading to better overall health.
Even small changes can make a big difference. Activities like walking, yoga, or light strength training are great starting points for improving heart health.
Exercise works best when combined with healthy eating, stress management, quitting smoking, and regular medical check-ups. Together, these changes can protect the heart and help one lead a longer, healthier life.
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