Understanding the benefits of physical activity for the heart is an essential tool for protecting cardiovascular health.
The heart is one of the most important organs in the human body, and taking care of it is key to living a healthy life. There are many ways to keep the body moving and strengthen the cardiovascular system.
What Is Physical Activity?
The term physical activity refers to any bodily movement produced by skeletal muscles that requires energy expenditure. This includes a wide range of everyday movements such as walking, climbing stairs, or even performing household chores.
These activities are typically categorized into different levels of intensity:
- Light: slow walking, stretching, or simple housework
- Moderate: brisk walking, light cycling, or playing with children
- Vigorous: running, fast swimming, or intense sports
The cardiovascular benefits of physical activity begin to appear with moderate activity, especially when practiced regularly and combined with other healthy habits such as a balanced diet, stress management, and avoiding harmful behaviors like smoking.
What Is Cardio?
The term cardio is a colloquial way to refer to cardiovascular or aerobic exercise, which focuses on increasing heart rate over an extended period. This type of exercise makes the heart work harder, pump blood more efficiently, and oxygenate the body’s tissues.
In general, cardio exercises involve large muscle groups—such as the back, legs, or arms—performed rhythmically, repetitively, and continuously for several minutes.
Cardio exercises provide many benefits to heart health, including:
- Strengthening the heart muscle for greater efficiency
- Improving blood circulation and lowering blood pressure
- Helping control blood cholesterol and glucose levels
- Reducing cardiovascular risk and the risk of other metabolic conditions like type 2 diabetes
- Increasing lung capacity and enhancing oxygenation
- Supporting emotional well-being by reducing stress, anxiety, and even symptoms of depression
Cardio can be adapted for all ages and fitness levels, making it a key component in both the prevention and treatment of cardiovascular disease.
Cardiovascular Exercises
You don’t need a gym membership or expensive equipment to experience the heart-health benefits of physical activity.
The minimum recommended time for cardiovascular activity is: 150 minutes per week of moderate-intensity exercise or 75 minutes per week of vigorous-intensity exercise (if health permits)
Examples of cardiovascular exercises include:
- Brisk walking: lowers blood pressure, improves circulation, aids in weight control, and reduces the risk of heart disease
- Cycling: whether on the street or a stationary bike, improves endurance, strengthens leg and glute muscles, lowers LDL (bad cholesterol), raises HDL (good cholesterol), and helps control blood sugar
- Climbing stairs: boosts leg strength, bone health, and quickly raises heart rate—ideal for interval training
- Dancing: enhances coordination and balance, strengthens the heart and lungs, and releases endorphins for emotional well-being
- Jumping rope: improves endurance, strengthens the cardiovascular and muscular systems, and burns many calories in a short time
- Guided aerobic exercises: like Zumba or fitness classes, improve heart and lung function and support weight loss
If you’re thinking of starting a new physical activity routine, it’s highly recommended to have a medical check-up first, especially if you have a history of heart disease, diabetes, high blood pressure, or a sedentary lifestyle.
The heart, like any other muscle in the body, needs exercise to stay strong and efficient.
Physical activity, especially cardiovascular exercise, is one of the best ways to care for and strengthen your heart. It enhances cardiac function, reduces the risk of cardiovascular disease, and promotes overall physical and emotional well-being.
At the ABC Medical Center’s Cardiovascular Diagnosis Department, we can provide you with specialized care. Contact us!
Fuentes:
Texas Hearth, NIH, Fundación Española del Corazón
