As we get older, looking after your heart becomes increasingly important, as does the role of exercise for heart health. Regular cardiovascular exercise can help strengthen the heart, improve circulation and build stamina, supporting long-term cardiovascular health. Physical activity is also linked to other benefits such as improved mood, better energy levels and overall wellbeing.
The good news is that every step counts. Even gentle activities such as walking can contribute to a healthy heart and effective exercise routine when done regularly.
Before starting any new exercise program, speak with your doctor or healthcare professional, especially if you have existing heart or health conditions . You can also learn more about maintaining cardiovascular health on our dedicated page.
What is Cardiovascular Exercise?
Cardiovascular exercise, also known as aerobic exercise, refers to activities that raise your heart rate and keep it elevated for a sustained period. It generally includes movements that engage large muscle groups and help improve heart and lung function .
Specific exercises for heart health make the heart work harder to pump blood around the body. Over time, this can strengthen the heart muscles and support better circulation, which is important for long-term heart health.
Common examples of exercise for heart health include walking, swimming and cycling . Other gentle activities such as yoga or gardening can still support wellbeing by improving flexibility, circulation and stress management, but they are not typically considered primary aerobic exercises . Regular activity, whatever it is, helps build heart resilience and maintain functional fitness as you age.
Benefits of Cardiovascular Exercise
Regular aerobic activity helps improve cardiovascular function and circulation, while supporting healthy blood pressure, cholesterol levels and body weight, which can be particularly important in those over 50. It also helps reduce several key cardiovascular risk factors linked to heart disease.
Exercise also supports overall wellbeing, helping to increase energy levels, strengthen bones, muscles and joints, and can encourage a positive self-image and mindset. Many people notice reduced stress, better sleep and higher daily energy levels when they stay active. Regular physical activity can improve exercise capacity, reduce fatigue during daily activities, and improve physical function and quality of life.
Even moderate activities such as brisk walking can help improve cardiovascular fitness and support long-term heart health.
Types of Cardiovascular Exercise
Many types of physical activity can support exercise for heart health. Aerobic activities that raise the heart rate help improve cardiovascular fitness and overall endurance. Adding supportive activities like yoga or gardening may also help with flexibility, relaxation and general wellbeing as part of a balanced routine. Some example activities are mentioned below:
Walking
Walking is one of the most accessible ways to support a healthy heart exercise routine. It is low-impact, requires minimal equipment and can be performed at your own pace. Walking for about 30 minutes most days can improve cardiovascular fitness, strengthen muscles and increase endurance. It may also help reduce the risk of conditions such as heart disease and stroke. Walking with friends, family or community groups can also make physical activity more enjoyable and easier to maintain over time.
Swimming
Swimming is a full-body activity that can help improve fitness and strength while remaining gentle on the joints. Because the body moves against the resistance of the water, swimming works many muscles at once and helps maintain cardiovascular fitness and endurance. The buoyancy of water also reduces pressure on weight-bearing joints, which can make swimming suitable for people recovering from injury or experiencing joint pain such as arthritis. Swimming can be adapted for different fitness levels by adjusting speed, distance or intensity.
Cycling
Cycling is a low-impact exercise for heart health that can be enjoyed by people of many ages and fitness levels. It is mainly an aerobic activity, meaning the heart, blood vessels and lungs are all working during the exercise. Regular cycling can improve cardiovascular fitness, increase stamina and strengthen major muscle groups used when pedalling. Because it places less strain on joints than many other activities, cycling can also be a comfortable option for people returning to exercise or managing joint discomfort. It can be done outdoors or on a stationary bike and adjusted to different intensities as fitness improves.
Calisthenics and bodyweight training
Calisthenics are bodyweight exercises such as push-ups, squats and jumping jacks that use your own body as resistance. These exercises can improve strength, endurance, flexibility and coordination. Because they require little or no equipment, calisthenics can be performed at home or in outdoor spaces. When performed in circuits or higher-intensity formats, bodyweight exercises can also raise the heart rate and support aerobic fitness and overall physical conditioning.
Gardening and yoga
Activities such as gardening and yoga can complement a routine focused on exercise for heart health. Gardening involves a variety of functional movements including digging, raking, squatting and lifting, which can work large muscle groups and provide an effective form of physical activity. Spending time outdoors gardening may also help reduce stress and improve mood.
Yoga combines gentle physical movement, breathing techniques and meditation. Regular yoga practice can improve flexibility, strength, posture and circulation, while also helping to lower stress and support overall wellbeing. Although these activities are generally not considered as cardiovascular exercise, they can contribute to a balanced lifestyle that supports physical and mental health.
How to Stay Heart Healthy with Exercise
Regular physical activity plays an important role in maintaining an exercise routine for a healthy heart. You should aim for at least 30 minutes of moderate physical activity on most days of the week, which can improve cardiovascular fitness and endurance. Combining aerobic activities such as walking, swimming or cycling with strength-based exercises can support overall fitness, including muscle strength and flexibility.
It is important to start gradually and increase activity over time as your fitness improves . Over time, regular exercise can improve circulation, stamina and overall cardiovascular health; however, it’s important to always consult a healthcare professional before beginning a new exercise program, particularly if you have a medical condition or have not exercised recently.
Safety Tips & Precautions
Before starting or changing an exercise routine, particularly if you have heart disease or risk factors, make sure you consult your doctor. For more guidance, visit talking to your doctor about heart health to learn more about how to have productive conversations with your doctor about heart health.
