What is The Best Exercise for Your Heart?
In my years of working in cardiac rehabilitation, I’ve seen thousands of patients with a wide range of heart conditions. And without fail, one question always comes up: “What is the best exercise I can do for my heart?” Patients want to know if walking is better than cycling, if swimming is better than the treadmill, or if one machine is more effective than another.
The fact is, there isn’t one single “best” exercise for the heart and anyone who is trying to tell you otherwise probably has some agenda. Whether you’re walking, biking, swimming, rowing, or using the treadmill, the mode itself isn’t what matters most. All of these activities require the heart muscle to work. What truly matters is the intensity of the exercise followed by time (how long you exercise for), and the frequency (how often you exercise).
Why is intensity so important? As you increase intensity, your heart rate rises, pumping more blood through your arteries. That blood flow creates friction against the artery walls, which stimulates the release of nitric oxide. Nitric oxide helps maintain arterial elasticity also known as endothelial function. When arteries lose elasticity and stiffen, it becomes a major precursor to heart disease. In other words, the right intensity not only strengthens your heart but also helps protect your blood vessels.
So rather than worrying about whether you should be on a bike or in a pool, focus on how hard you’re working and how often. Here’s what the research tells us:
Continuous Training: Aim for about 150 minutes per week at a moderate intensity—where your breathing is a little heavier but you can still hold a conversation. Or, if you prefer to work harder, about 90 minutes per week at a higher intensity—where talking becomes difficult—is enough to drive cardiovascular improvements.
Interval Training: Emerging research shows that short bursts of higher intensity, such as 1 minute of harder effort followed by 1 minute of easier recovery, repeated for about 20 minutes, can be especially effective. This approach has been shown to improve cardiovascular fitness and endothelial function, even in patients with established heart conditions.
The takeaway is simple: there is no perfect machine, route, or mode of exercise for your heart. Choose the activity you enjoy and can stick with, then make sure you’re working at the right intensity and doing it regularly.
If you’re unsure how to put this into practice or want guidance on setting up an exercise program that’s safe and effective for your heart, our team of certified exercise physiologists is here to help. We specialize in working with individuals with medical conditions and can tailor an exercise plan to your needs, abilities, and goals. With the right approach, you can improve your cardiovascular health, build confidence, and take meaningful steps toward long-term fitness and well-being.
The information in the blog is provided for informational and educational purposes only and does not constitute medical advice. The information is not a substitute for professional medical advice, diagnosis, or treatment. For questions please follow up with your healthcare professional.
