June 20, 2025

Your Heart's Favorite Workout (Hint: It’s Not What You Think!)

Let’s face it heart disease is no joke. It’s the leading cause of death worldwide, and while genetics and age do play a role, your lifestyle is a massive part of the equation. The good news? You do have some control, and one of the most powerful tools in your arsenal is exercise. But with so many workout options out there, you might be wondering: What’s the best type of exercise to lower the risk of a heart attack?

Drumroll, please...Walking. Yep, good old-fashioned walking tops the list. You don’t need a fancy gym membership, high-impact workouts, or expensive equipment. Just a pair of comfortable shoes and a willingness to move.

Why Walking Works Wonders for Your Heart
Walking is considered a form of aerobic or "cardio" exercise, and it's incredibly effective at strengthening the heart. When you walk briskly, think a pace where you can talk but not sing it gets your heart pumping, increases circulation, and helps lower blood pressure. Over time, this can lead to better cholesterol levels, improved blood sugar control, and less stress on your arteries. It's also easier on the joints than running or jumping exercises, making it a great choice for just about anyone.

Studies have shown that just 30 minutes of brisk walking a day, five days a week, can reduce your risk of heart attack and stroke. And if you can bump it up to 60 minutes, even better!

But Wait, What About Other Exercises?
If walking isn’t your thing, don’t worry there are plenty of other heart-healthy options. Here are a few more top contenders:

Swimming: A full-body workout that’s gentle on the joints and excellent for cardiovascular endurance.

Cycling: Whether on a stationary bike or cruising through your neighborhood, biking gets your heart rate up while being easy on your knees.

Dancing: Fun, effective, and social. Even a 20-minute dance party in your living room counts.

Strength Training: Lifting weights doesn’t just build muscle. it also helps lower fat and improve metabolism, both important for heart health.

Yoga: While not typically considered cardio, yoga reduces stress, lowers blood pressure, and improves flexibility and breathing indirect but powerful ways to protect your heart.

Mix It Up and Keep It Fun
The key to sticking with exercise is finding something you actually enjoy. If the treadmill bores you to tears, try hiking in nature or walking your dog in the park. Group classes, sports leagues, or even online workout videos can help keep things fresh. And remember, you don’t have to do it all at once. Three 10-minute walks throughout the day still count!

Bonus Tip: Get a Buddy
Exercising with a friend or partner not only keeps you accountable but makes the whole experience more enjoyable. Plus, social connection is great for your heart too.

You don’t need to run marathons or live in the gym to protect your heart. Just moving your body consistently is what makes the biggest difference. So whether it’s a walk around the block, a dance in your kitchen, or a bike ride with your kids, every step truly counts. Start today, and your heart will thank you tomorrow (and for years to come).