Resolving to be physically active is an important step towards heart health and overall well-being. Exercise is one of the most effective tools for strengthening the heart and avoiding various illnesses, including high cholesterol, which can affect cardiovascular health, according to Johns Hopkins Medicine.

Although any exercise can be beneficial, there is a fitness recipe designed to be the most effective for strengthening the heart and helping it to work to its full potential. Here are the guidelines recommended by the American Heart Association and Johns Hopkins Medicine.

  • Get 150 minutes per week or more of moderate-intensity aerobic activity or 75 minutes per week of vigorous-intensity aerobic activity, or a combination of both.
  • Incorporate moderate- to high-intensity muscle-strengthening activity at least twice a week.
  • Strength training should work the entire body. Body weight exercises, yoga, Pilates, and even tai chi can build strength and offer additional benefits like improving balance.
  • Consider HIIT (high-intensity interval training) exercises. While there are many different HIIT programs, popular ones involve exercising hard for four minutes, followed by three minutes of recovery time, for four cycles total.

While stretching, flexibility and balance exercises do not directly affect heart health, they do help one stay flexible and free from joint pain and other issues that can sideline a person from exercise. Doing what one can to protect against falls and reduce the risk of being sedentary is beneficial to the heart in the long run. Also, don’t discount everyday activities in relation to how they can enhance heart health. Walking, gardening, playing with children, or tossing a ball to a family pet are beneficial aerobic activities.

Heart health is something to take seriously, and exercise plays a key role in strengthing the heart.