Topic Overview
Physical activity is one of the best things you can do to help prevent a heart attack
and stroke.
Being active is one part of a heart-healthy lifestyle. Eating healthy foods, not smoking, and staying at a healthy weight are other ways you can be heart-healthy and help prevent a heart attack or a stroke.
If you are not active, you have a higher risk of heart disease (also called coronary artery disease).
It's never too early or too late to make physical activity part of your life. If you are healthy, it can help you keep your heart as healthy as possible. If you have had a heart attack or stroke, being active is very important to help prevent another one.
Being active is good for the heart
Being active helps keep your heart and blood vessels healthy in many ways. It can:
- Raise "good" (HDL) cholesterol levels.
- Help you lose weight or stay at a healthy weight.
- Lower
blood pressure.
- Control blood sugar.
Regular activity might also help your heart if you do have a heart attack. It may increase the
number of smaller blood vessels that connect different coronary arteries. These are called collateral blood vessels. If
one of the major coronary arteries is suddenly blocked, these collateral blood
vessels serve as an alternate route to supply blood to the portion of the heart
muscle that is threatened by a heart attack.
Activity has other benefits
Being active does more than just keep your heart healthy. It keeps your body and mind healthy too.
The added benefits of regular exercise include:
- Mental well-being and stress
relief.
- Increased flexibility, if stretching is done
afterwards.
- Increased bone strength, if the exercise includes
weight-bearing exercises, such as jogging or lifting weights.
Make sure your heart is ready for you to move more
Talk to your doctor before you start being active. This is very important if
you have been diagnosed with coronary artery disease; you haven't been active for a long time; or you have other heart, lung, or metabolic diseases, such as
diabetes.
Your doctor can help you choose activities that will help your heart and are safe for you.
Many activities are heart-healthy
Being more active doesn't have to be hard. Any
activity that raises your heart rate can help your heart. Do something you enjoy, such as
walking, cycling, swimming, or dancing.
To get and stay healthy, do activity at a level that is right for you-moderate or vigorous.footnote 1 Try to do:
- Moderate activity for at least 2½ hours a week. One
way to do this is to be active 30 minutes a day, at least 5 days a week.
Moderate activity means things like brisk walking, brisk cycling, or ballroom
dancing. But any activities-including daily chores-that raise your heart rate
can be included. You notice your heart beating faster with this kind of
activity.
- Vigorous activity for at least 1¼ hours
a week. One way to do this is to be active 25 minutes a day, at least 3 days a
week. Vigorous activity means things like jogging, fast cycling, or
cross-country skiing. You breathe rapidly and your heart beats much faster with
this kind of activity.
To lower your risk, be active for longer than 10 minutes at a time. Try to do aerobic activity for an average of 40 minutes. Try to do this at least 3 or 4 times a week.footnote 2 Aerobic exercise (brisk walking, jogging, swimming, bicycling) is
best.
Ask for help to make healthy lifestyle changes
Tell your doctor if you are having trouble making activity part of your daily life. Your doctor might refer you to a counselor who specializes in helping people make lifestyle changes.