The optimal weekly exercise duration is found to be 90 minutes, as indicated.
Exercise, regardless of the level of exertion, has been proven to be beneficial for heart health. Activities such as gardening, golfing, or even a leisurely walk can make a difference [1].
According to studies, dedicating just 90 minutes a week to exercise can significantly strengthen the heart, provide more oxygen to cells, lower blood pressure, and improve cholesterol numbers [2]. This minimal commitment can lower the risk of a second heart attack and even reduce the risk of heart attack, even after the arteries are clogged [3].
Aerobic exercise, such as jogging, swimming laps, or moving furniture, is particularly advantageous for heart health. It exercises the heart muscle directly, promotes good circulation, and burns the most calories [4]. Low-impact options like swimming and cycling are recommended for those with joint concerns or heart patients, as they are effective without excessive physical strain [4].
The American Heart Association and Cleveland Clinic provide resources for heart attack/coronary heart disease risk assessment and information on exercise recommendations [5]. The Center for Disease Control (CDC) recommends 30 minutes of moderate exercise a day, with only a couple of days off each week, or about 150 minutes per week [6].
For significant heart health benefits, exercising for 30 minutes a day, at least three days a week, is ideal. The types of aerobic exercise recommended include brisk walking, swimming, cycling, rowing, and jogging, with an emphasis on activities that raise the heart rate without overly stressing the joints [1][2][4].
Moderate intensity exercise, such as jogging or jumping rope, for 20 minutes, three or four times a week, provides significant heart health benefits [7]. The key is to maintain a pace that noticeably increases heart rate while still allowing conversation [1][3][4]. High-intensity aerobic exercise can provide additional benefits but may not be suitable for everyone, especially older adults or those with heart conditions [1][3][4].
In terms of exercise intensity, moderate intensity is sufficient for heart health. As fitness improves, duration and intensity can be gradually increased, under medical guidance if needed [1][2][4].
In conclusion, a consistent routine of moderate-intensity aerobic exercise can dramatically lower the risk of heart disease. Whether you're a beginner or an experienced exerciser, incorporating aerobic activities into your daily routine can contribute to a healthier heart and a longer, happier life.
References:
- MedicineNet. (n.d.). The Benefits of Aerobic Exercise. [online] Available at: https://www.medicinenet.com/script/main/art.asp?articlekey=16182
- Mayo Clinic. (2021). Exercise and heart disease. [online] Available at: https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/exercise/art-20046262
- Washington Post. (2018). Sitting is the new smoking. Here's how to fight back with 10 minutes of daily exercise. [online] Available at: https://www.washingtonpost.com/news/wonk/wp/2018/03/13/sitting-is-the-new-smoking-heres-how-to-fight-back-with-10-minutes-of-daily-exercise/
- Harvard Health Publishing. (2020). Aerobic exercise for beginners. [online] Available at: https://www.health.harvard.edu/staying-healthy/aerobic-exercise-for-beginners
- American Heart Association. (n.d.). Heart Disease Risk Assessment. [online] Available at: https://www.heart.org/en/health-topics/heart-disease-and-stroke-news/heart-disease-and-stroke-news-tools/heart-disease-risk-assessment-tools
- Centers for Disease Control and Prevention. (2021). Physical Activity for Everyone. [online] Available at: https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm
- Mayo Clinic. (2021). Exercise and heart attack. [online] Available at: https://www.mayoclinic.org/diseases-conditions/heart-attack/in-depth/exercise/art-20046077
- Engaging in low-impact aerobic activities such as swimming or cycling is advisable for those with joint concerns or heart conditions, as they offer heart health benefits with less physical strain [4].
- Beyond heart health, regular aerobic exercise has been shown to significantly improve overall health-and-wellness, promote fitness-and-exercise, and even boost mental health [1][2][4].
- In addition to aerobic exercise, incorporating strength training exercises into your routine can help maintain muscle strength and boost your metabolism, providing further health benefits [4].
