7 Reasons Why Exercise Is Your Heart’s Best Friend

Exercise is the key to heart health. Along with eating well and avoiding smoking, it’s more than just movement and strength — it’s a lifestyle that shields you from many health issues. The good news? Even small efforts can make a real difference. Every step toward more activity means a stronger heart and a longer life. Benefits of Exercise for the Heart 1. Lowering Blood Pressure Exercise helps your heart pump blood more efficiently, reducing the effort needed to circulate it. This lowers pressure on the arteries and helps manage or prevent high blood pressure, especially with age. 2. Improving Blood Flow Regular workouts enhance circulation, especially in the small vessels around the heart that are most prone to fat buildup. This reduces the risk of clogged arteries and heart attacks. 3. Reducing Cholesterol Studies show that exercise lowers LDL (bad) cholesterol and raises HDL (good) cholesterol, which helps prevent fat buildup in the arteries and reduces the risk of heart disease. 4. Losing Belly Fat Visceral fat, the dangerous fat around your internal organs, is closely linked to heart disease. Cardio and core strength training help burn this fat and improve your muscle-to-fat ratio, supporting overall heart health. 5. Reducing Heart Disease Risk Thanks to its effects on blood pressure, cholesterol, and fat, exercise significantly lowers the risk of heart disease. It can reduce coronary artery disease risk by 21% in men and 29% in women. It also helps prevent or reduce the severity of heart rhythm disorders like atrial fibrillation (AFib). 6. Enhancing Heart Efficiency A regularly trained heart is more resilient under stress. You’ll feel less fatigued during workouts and physically demanding tasks. 7. Boosting Mental Health Exercise releases endorphins, the “feel-good” hormones that improve mood and reduce stress. This is critical, since mental health has a strong impact on heart health — depression and anxiety increase the risk of heart attacks and strokes. Regular exercise helps lower this risk. Best Types of Exercise for Heart Health Aerobic (Cardio) Exercise One of the best for your heart. Aim for at least 30 minutes a day, 5 times a week. Even 10 minutes a day can make a difference. Examples include: • Brisk walking • Jogging • Swimming • Cycling • Tennis • Jump rope Resistance (Strength) Training Helps build muscle and reduce excess fat, especially in the belly. Try to do resistance workouts at least twice a week. Examples include: • Free weights (e.g., dumbbells) • Push-ups • Squats • Resistance band exercises Tips to Start Exercising 1. Start Small Begin with short sessions — even 10 minutes a day — and gradually increase as you build the habit. 2. Add Movement to Daily Life Walk or bike instead of driving. Take the stairs. Go for a stroll in the evening. 3. Make It Social Exercise with friends or family — whether it’s a walk, a hike, or a game of soccer. 4. Track Your Progress Use a fitness app or step counter to stay motivated and see how you’re improving. 5. Stay Safe Listen to your body. If you feel very tired or your heart rate spikes, stop immediately.