What's the justification behind 90 minutes of weekly exercise being the optimal amount?
Aerobic exercise, such as jogging, swimming, or cycling, plays a crucial role in maintaining a healthy heart. According to the Centers for Disease Control and Prevention (CDC) and various health experts, at least 150 minutes of moderate-intensity aerobic exercise per week is recommended for significant heart health benefits [1][2][3].
This could mean about 30 minutes a day for five days a week, focusing on exercises that raise the heart rate and improve oxygen use efficiency. Activities like brisk walking, swimming, and cycling are effective because they engage large muscle groups and improve cardiovascular and respiratory function [1][3][4][5].
Aerobic exercise offers numerous benefits for heart health. It strengthens the heart muscle, lowers blood pressure, increases good cholesterol (HDL), decreases bad cholesterol (LDL), improves blood circulation, and reduces the risk of heart attack and stroke [1][2][5]. Furthermore, it boosts lung capacity, helps control blood sugar and inflammation, and can even lower the risk of a second heart attack [1][2][5].
Specific aerobic exercises recommended for heart health include brisk walking, swimming, running, cycling, dancing, and Tai Chi. Brisk walking, for instance, is a safe and low-impact exercise that can be done at 60-70% of maximum heart rate, about 30 minutes daily at a moderate pace, five days a week [3]. Swimming, on the other hand, is gentle on joints and suitable for many fitness levels, improving heart and lung capacity [1][3].
For those seeking to significantly benefit heart health, 30 minutes of daily aerobic exercise, at least three days a week, may be ideal [4]. However, consistency is key, and pairing aerobic exercise with some resistance training further benefits cardiovascular health [1][4][5].
It's important to note that patients with heart conditions should monitor symptoms like chest pain or shortness of breath and consult their doctors before starting or changing exercise routines [3]. Isometric exercises, such as push-ups, sit-ups, and pull-ups, should be avoided by those with heart failure due to the strain they place on the heart [6].
Exercise can also help manage stress, cholesterol levels, blood pressure, weight, and circulation [1][2][5]. A study even suggests that just 10 minutes of daily exercise can boost heart health [7]. Regular exercise can dramatically lower the risk of heart disease [8].
For further information on the benefits of exercise for heart health, heart disease, and heart failure, visit our website. The American Heart Association and Cleveland Clinic offer resources for heart attack/coronary heart disease risk assessment and information on exercise recommendations [9].
[1] MedicineNet. (n.d.). Aerobic Exercise and Heart Health. Retrieved from https://www.medicinenet.com/aerobic_exercise_and_heart_health/article.htm [2] CDC. (n.d.). Physical Activity for Everyone. Retrieved from https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm [3] American Heart Association. (n.d.). Aerobic Activity. Retrieved from https://www.heart.org/en/healthy-living/fitness/fitness-basics/aerobic-activity [4] Cleveland Clinic. (n.d.). Exercise and Heart Disease. Retrieved from https://my.clevelandclinic.org/health/articles/14414-exercise-and-heart-disease [5] Washington Post. (2019, November 13). Just 10 minutes of daily exercise can boost heart health, study finds. Retrieved from https://www.washingtonpost.com/health/just-10-minutes-of-daily-exercise-can-boost-heart-health-study-finds/2019/11/13/c45c481a-829b-11e9-865a-57a224e74d34_story.html [6] Unspecified Source. (n.d.). Isometric Exercises and Heart Failure. Retrieved from https://www.heart.org/en/health-topics/heart-failure/treatment-of-heart-failure/exercise-and-heart-failure [7] Unspecified Source. (n.d.). Benefits of Exercise for Heart Health. Retrieved from https://www.heart.org/en/health-topics/heart-failure/treatment-of-heart-failure/benefits-of-exercise-for-heart-failure [8] Unspecified Source. (n.d.). Regular Exercise and Heart Disease. Retrieved from https://www.heart.org/en/health-topics/heart-disease/prevention-treatment-of-heart-disease-in-women/regular-exercise-and-heart-disease [9] American Heart Association. (n.d.). Heart Disease Risk Assessment Tools. Retrieved from https://www.heart.org/en/health-topics/heart-disease/understanding-the-risk-of-heart-disease/heart-disease-risk-assessment-tools [10] Cleveland Clinic. (n.d.). Coronary Artery Disease Risk Assessment. Retrieved from https://my.clevelandclinic.org/health/diseases/16962-coronary-artery-disease/diagnosis-and-tests/coronary-artery-disease-risk-assessment
- Engaging in sports activities like jogging, swimming, or cycling can improve heart health and reduce the risk of medical-conditions such as heart attack and stroke.
- In addition to 150 minutes of aerobic exercise per week, health experts also recommend incorporating fitness-and-exercise like resistance training to further benefit cardiovascular health.
- Health-and-wellness practices like yoga or Tai Chi, which are part of the entertainment industry, can also provide benefits for cardiovascular health.
- Maintaining a balanced lifestyle that includes regular exercise, healthy eating, and managing stress, as well as seeking medical advice for heart-related symptoms, can significantly lower the risk of heart disease.
