Mr. Nick Pratap, Kinesiologist, Vancouver, BC
- Begin with 10–15 minutes of walking.
- Gradually increase to about 30 minutes on most days.
- Exercise at an intensity where you can talk but not sing (“talk test”).
Recent research Heart Health Exercise also continues to support simple habits like a daily 30-minute walk for improving cardiovascular health, and strength training appears to contribute additional benefits when combined with aerobic exercise.
If you have known heart disease, chest pain, unexplained shortness of breath, dizziness during activity, or other significant medical conditions, it’s a good idea to check with your healthcare provider before starting a new exercise program.
A good weekly goal is: Heart Health Exercise
- 150 minutes of moderate-intensity aerobic exercise (such as brisk walking, cycling, swimming, or dancing), or 75 minutes of vigorous exercise, spread across the week.
- Strength training at least 2 days per week.
- Less sitting and more movement throughout the day—even short activity breaks help.
Examples of heart-healthy exercises include:
- 🚶 Brisk walking
- 🚴 Cycling
- 🏊 Swimming
- 🏃 Jogging or running
- 💃 Dancing
- 🧘 Yoga (helps with flexibility and stress, though it should complement aerobic activity)
- 🏋️ Resistance training with weights or bodyweight exercises
Mr. Nick Pratap, Kinesiologist, Vancouver, BC
Mr. Nick Pratap, Kinesiologist, Vancouver, BC
A heart-healthy exercise program combines aerobic activity, strength training, flexibility, and balance exercises. If you have heart disease, symptoms such as chest pain or shortness of breath, or significant risk factors, it’s a good idea to check with a healthcare professional before starting a new exercise routine.
How exercise benefits heart and mental health
- Improves cardiovascular fitness: Aerobic exercise strengthens the heart, improves circulation, and can help lower blood pressure and cholesterol.
- Reduces stress: Physical activity lowers stress hormones such as cortisol and promotes relaxation.
- Boosts mood: Exercise stimulates the release of endorphins and supports brain chemicals like serotonin and dopamine, which are associated with improved mood.
- Decreases symptoms of anxiety and depression: Consistent exercise has been shown to reduce mild to moderate symptoms and may complement professional treatment.
- Improves sleep: Better sleep quality can enhance both heart health and emotional resilience.
- Enhances cognitive function: Regular exercise is linked to better memory, concentration, and a lower risk of cognitive decline.
Mr. Nick Pratap, Kinesiologist, Vancouver, BC,
A heart-healthy exercise program combines aerobic activity, strength training, flexibility, and balance exercises. If you have heart disease, symptoms such as chest pain or shortness of breath, or significant risk factors, it’s a good idea to check with a healthcare professional before starting a new exercise routine.
Mr. Nick Pratap, Kinesiologist, Vancouver, BC,
Aerobic exercise Heart Health Exercise
Aim for:
- 150 minutes per week of moderate-intensity exercise (such as brisk walking).
- Or 75 minutes per week of vigorous exercise (such as jogging), if appropriate.
- Spread activity over at least 3–5 days each week.
Good options include:
- Brisk walking
- Cycling
- Swimming
- Dancing
- Low-impact aerobics
Strength training Heart Health Exercise
Perform 2–3 sessions per week:
- 8–10 exercises covering major muscle groups
- 1–3 sets of 8–12 repetitions
- Use body weight, resistance bands, or light weights
Examples:
- Squats to a chair
- Wall or knee push-ups
- Resistance band rows
- Overhead press
- Calf raises
Mr. Nick Pratap, Kinesiologist, Vancouver, BC, Vancouver, BC
Mr. Nick Pratap, BSc, Kin, Clinical Exercise Physiologist, Vancouver, BC
Mr. Nick Pratap, BSc, Kin, Clinical Exercise Physiologis, Kinesiologist, Vancouver, BC