Heart Disease Prevention / Heart-Healthy Exercises
Heart-Healthy Exercises, Tips, and Resources
On This Page: Types of Exercise | Make it Fun | Cultural Movement | Know Your Limits | From Our Experts | Additional Resources
How Does Exercise Help Your Heart?
According to the American Heart Association:
- Being active lowers your risk of heart disease, stroke, type 2 diabetes, colon and lung cancers, dementia, and Alzheimer’s.
- The minimum recommended amount of exercise can lower your risk of death from cardiovascular disease by up to 31%.
- Even just a little activity each day is better for your heart than no activity at all.
Only 1 in 5 adults and teens gets enough exercise to stay healthy.
Types of Exercise for Heart Health
Regular activity can make a real difference for your heart. The American Heart Association recommends combining a variety of movements that you enjoy:
Moderate Activity
Just 30 minutes of moderate cardio or aerobic exercise 5 days a week can significantly boost your heart health and well-being.
Common activities
- Biking at a slow pace
- Dancing
- Dog walking or brisk walking
- Gardening
- Tennis (doubles)
- Using the stairs
- Water aerobics
Vigorous Activity
At least 25 minutes of more intense activity 3 days a week—on its own or integrated with moderate activity—can get your heart beating faster and increase your health benefits.
Common activities
- Biking at a fast pace
- Jumping rope
- Running
- Swimming laps
- Tennis (singles)
- Uphill hiking
- Vigorous dancing
Muscle Strengthening
Using weights or doing resistance exercises at least 2 days a week can burn more calories by increasing your metabolic rate and keeping you healthier as you age.
Common activities
- Climbing stairs
- Lunges
- Pull-ups
- Push-ups
- Resistance bands
- Squats
- Clean your house: Get your heart rate up while vacuuming or dusting to your favorite tunes.
- Dance: Learn some new moves by taking classes in person or online.
- Garden: Light-intensity yard work, such as weeding and watering plants, can burn 200 – 600 calories per hour.
- Go for a stroll: Walking brings a multitude of health benefits. Even better, go with a friend or family member.
- Swim: This low-impact exercise is easy on your joints, gets your heart pumping, and helps improve your range of motion.
Stay Hydrated1
Before
Drink 17 – 20 oz. of water two hours before exercising.
During
Drink 7 – 10 oz. of water every 10 – 20 minutes while exercising.
After
Drink 16 – 24 oz. of water after exercising.
Save the Date!
My Heart Counts
5K and Kids' Fun Run
Sunday, May 3, 2026
Maybe there’s a class in your local park or community center, or an activity you like to do with friends. Having fun while keeping your body in motion will do your heart a world of good.
This graceful, easy-to-learn exercise not only stretches your body and helps with your balance, but it also improves your overall health and well-being.
Long, slow breaths, integrated with gentle body movements and focusing your mind, can help improve balance and reduce your risk of falls.
Inspired by tai chi and qigong with deep breathing and slow, flowing movements, ai chi will relieve stress and improve your balance and mobility.
To tell if you’re exercising at the right level, find your target heart rate, which is measured in beats per minute. Health conditions and medications can affect your target heart rate, so consult your doctor before starting any new workout program.
|
1
Age |
1
Target Heart Rate |
1
Maximum Heart Rate |
|---|---|---|
|
1
20 |
1
100-170 bpm |
1
200 bpm |
|
1
30 |
1
95-162 bpm |
1
190 bpm |
|
1
40 |
1
90-153 bpm |
1
180 bpm |
|
1
50 |
1
85-145 bpm |
1
170 bpm |
|
1
60 |
1
80-136 bpm |
1
160 bpm |
|
1
70 |
1
75-128 bpm |
1
150 bpm |
Know When to Stop
When exercising, it’s important to listen to your body. Stop if you experience any of the following symptoms and seek medical attention immediately:
- Chest pain or discomfort
- Dizziness or lightheadedness
- Nausea
- Palpitations or feeling like your heart is skipping a beat
- Shortness of breath
- Weakness
For orthopaedic injuries, such as ankle or knee sprains, contact the Stanford Health Care Orthopaedic Acute Injury Program in Redwood City. Appointments are available within 24 hours.
Explore free fitness classes at Stanford Health Care, including tai chi, ai chi aquatics, and gentle Pilates.
Explore Cardiovascular Health at Stanford Health Care
Stanford Health Care has been at the forefront of the latest advances in heart and vascular medicine. We offer leading-edge treatments not available elsewhere that greatly improve cardiovascular health and help patients live longer lives. Find care close to you.