Types of Physical Activity and Their Effects on Your Heart

Learn how to add different forms of exercise into your daily routine to keep your heart healthy

Cardiovascular disease (CVD) such as heart attack or stroke is the leading cause of death in the United States. Engaging in physical activity is essential for good heart health. Exercise has many great health benefits, and keeping your heart healthy is one of the top! It allows your muscles to pull oxygen out of the blood, reducing the need for the heart to pump more blood to the muscles. Exercise reduces stress hormones that can strain the heart. Regular physical activity also can help lower blood pressure and decrease heart rate, ultimately reducing the risk of a heart attack.

There are many different types of physical activity and ways to incorporate it into your daily routine. Finding what works best for you and your schedule can be the tough part. We get busy, unmotivated, and burnt out, and sometimes the last thing we want to do is exercise. However, most people feel great after completing a workout or simply just moving their bodies.

First, let's learn a few different types of physical activity and how they affect our heart.

What is Aerobic Exercise and how does it affect heart health?

Aerobic exercises are also known as cardiovascular exercises. The most common aerobic exercises include jogging, swimming, walking, and cycling. Engaging in moderate and more intense aerobic exercises will strengthen your heart muscle over time. Your heart will be more effective at pumping blood, which will ensure there's enough oxygen for your lungs and the rest of your body. According to current physical activity guidelines, adults should engage in 150 minutes of moderate activity each week (an average of only 21 minutes a day), or 75 minutes of strenuous activity.

Is Resistance Training good for heart health?

Resistance training, also known as strength training, involves working out a specific muscle or muscle group against an external force, such as weights, resistance bands, or your body weight. Building lean muscle mass through strength training can positively impact heart health by burning additional calories, regulating blood sugar, and enhancing cholesterol levels.

Pairing resistance training with aerobic training can significantly reduce your risk of a heart attack or developing other forms of cardiovascular disease.

How can I add aerobic and resistance training into my daily routine?

• Find activities YOU like to do. There are many different ways to move our bodies. Finding activities that you like to do will make exercising more enjoyable. For example, if you do not care for jogging, maybe try swimming or walking.
• Create a schedule and stick to it! Consistency is essential! Try to plan out a time each day that works with your schedule and devote that time to moving your body. Planning will increase the likelihood of staying consistent.
• Set goals. It’s always a great feeling when you reach your goals! It’s important to set goals that align with your fitness level. This could be aiming for a certain number of daily steps or gradually increasing your running distance. SMART goals are a great way to ensure your goals are Specific, Measurable, Achievable, Relevant, and Timely.
• Change things up. We have all felt unmotivated or burnt out before. If something is not working for you, it’s time to mix things up. Switch up your fitness routine by trying new activities, exercises, or group classes. Finding activities you love and will stick with is all about trial and error!

Incorporating diverse forms of physical activity into your daily routine is essential for maintaining a healthy heart. Taking proactive steps to find activities you enjoy, creating a consistent schedule, setting achievable goals, and embracing variety in your workout routine will make exercise more enjoyable and your heart will thank you for it!

Find what type of physical activity you love and get active with St. Mary’s Wellness Centers in Athens and Lavonia! Our centers feature a range of cardiovascular and strength-training equipment, along with knowledgeable and friendly staff. Join us for fun fitness classes suitable for all levels.