Expert-Recommended Workouts to Protect Your Heart
Mar 23rd 2026 ยท United States
A mix of aerobic and resistance exercise can lower blood pressure, raise good cholesterol and reduce the risk of heart disease and stroke, and experts recommend matching workouts to your health status and fitness level.
- Aim for 150 minutes of moderate or 75 minutes of vigorous aerobic activity per week plus resistance training at least twice weekly.
- High-intensity interval training improves heart and lung response and is time efficient.
- Weightlifting strengthens the heart and is linked to lower risk of stroke and heart attack.
- Brisk walking offers strong cardiovascular benefits with low joint impact.
- Yoga and swimming provide low-impact options that can lower blood pressure.
- If you have cardiovascular risk factors or prior heart issues, check blood pressure, cholesterol and A1C and consult a doctor before starting new workouts.
- Begin slowly, prioritize consistency, hydration and rest, and pair exercise with a diet low in saturated fat, refined sugars and sodium.
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