Cardiovascular exercises can make your heart stronger and more effective at moving oxygen-rich blood throughout the body. They can also reduce your risk of developing chronic disease, improve "good" cholesterol and lower your high blood pressure.
The American Heart Association recommends that you get at least 150 minutes (2.5 hours) of moderate-intensity aerobic activity or 75 minutes of vigorous activity each week. This is the best way to increase your heart health and reduce your risk of cardiovascular problems like high blood pressure, stroke and heart failure.
Exercises that are good for your heart include:
Swimming
Swimming is an effective form of aerobic exercise because it uses your large muscles in the legs and arms, which elevates your heart rate. It can be done in the pool or on a treadmill, and it can help you get more exercise without adding too much stress to your joints.
Running and jogging are other aerobic activities that can strengthen your heart and lower your blood pressure. They can also be a great choice for people who are recovering from an injury.
Dancing
Dance can be a fun way to get exercise, and it's a low-impact activity that will reduce stress on your joints. It also increases your heart rate and breathing, which can help you feel more energetic and relaxed.
Cycling
Bike riding is another excellent way to raise your heart rate and improve your overall fitness. It can also improve your balance and coordination, which are essential for maintaining good physical health.
Treadmills
A treadmill offers the same benefits of walking or jogging, but it is easier on your joints and can be adjusted for a more challenging workout. It can also be raised at an incline, which can challenge your leg muscles and boost your heart rate.
Weight training
Lifting weights and doing other resistance exercises can increase your strength and muscle mass, which will help you stay healthy. They can be done with free weights, resistance bands or through body-resistance exercises, such as push-ups, squats and chin-ups.
Yoga
Yoga can be a very effective form of exercise, and it can also help you manage stress and aches and pains. It can be done in the comfort of your own home, and it's a great way to improve your flexibility, balance and posture.
Stretching
Flexibility and mobility exercises aren't directly related to your heart health, but they can help you keep it strong and prevent injury from running or other physical activity, says Dr. James Stewart, a sports medicine specialist with the Mayo Clinic in Arizona.
He advises doing these exercises on a regular basis to keep your body flexible and avoid injuries, including joint and muscle problems.
If you're not sure what kind of workout is right for you, talk to your doctor. You might need to consult with a physical therapist, or you may be advised to work with a trainer or coach to develop an exercise plan that's safe for you.