World Heart Day: Exercise for a Healthier Heart
World Heart Day is a good reminder that looking after your heart isn’t just about what happens in the gym. It’s the everyday choices we make that can really add up.
Regular exercise is one of the best things we can do for our heart. It can improve our fitness, help manage blood pressure and weight, and reduce the risk of conditions such as type 2 diabetes and cardiovascular disease.
And you don’t need to be particularly sporty or spend hours working out to see the benefits. Small, consistent changes can make a real difference over time.
How does exercise help your heart?
Strengthens the heart
Your heart is a muscle, so it gets stronger with regular exercise too. As your fitness improves, your heart becomes more efficient at pumping blood and delivering oxygen around your body.
You might notice this in everyday life, whether that’s walking further, getting up the stairs without feeling out of breath or simply having more energy throughout the day.
Helps lower blood pressure
Being active regularly can help your heart work more efficiently and reduce the strain placed on it, which can help keep blood pressure at a healthier level.
Brisk walking, cycling, swimming and resistance training can all be part of a heart-friendly routine.
Supports healthy cholesterol levels
Exercise can have a positive effect on your cholesterol levels, including helping to increase HDL, often known as ‘good’ cholesterol.
Combined with a balanced diet, regular movement can play an important part in keeping your heart healthy.
Helps maintain a healthy weight
Being active helps you use energy, maintain muscle and manage your weight. Maintaining a healthy weight can also help reduce some of the risk factors linked to heart disease, including high blood pressure, insulin resistance and type 2 diabetes.
You don’t have to make dramatic changes overnight. Building habits that you can stick to is far more important than trying to do everything at once.
Improves blood-sugar control
Exercise helps your body use insulin more effectively, which can help regulate blood sugar levels.
Staying active is therefore another simple way to support your long-term health and reduce the risk of developing type 2 diabetes.
Helps manage stress
Looking after your heart isn’t just about physical health. Exercise can also have a positive effect on how we feel.
Getting active can help reduce stress, improve your mood and support better sleep. All of these things can leave you feeling more energised and better able to concentrate.
The best exercise is often the one you actually enjoy. That could be a 20-minute walk, a bike ride, a gym session or a dance around the kitchen. Finding something that works for you makes it much easier to keep going.
Improves fitness and stamina
As you become fitter, your heart and lungs get better at supplying your muscles with oxygen. Over time, you may find that you recover more quickly after exercise, everyday activities feel easier and you have more energy.
If you’re just getting started, don’t worry about pushing yourself too hard. Consistency matters much more than intensity.
Foods that support heart health
Exercise is only part of the picture. What we eat can also make a difference to our heart health.
Fatty fish
Salmon, mackerel and sardines are good sources of omega-3 fatty acids and can be a great addition to a balanced diet.
Leafy green vegetables
Spinach, kale and other leafy greens provide fibre, vitamins and minerals, as well as naturally occurring nitrates that can support heart health.
Whole grains
Oats, brown rice, wholegrain bread and quinoa are good sources of fibre and other nutrients that can help support healthy cholesterol levels.
Nuts and seeds
Walnuts, almonds, chia seeds and flaxseeds provide unsaturated fats, fibre and other nutrients that are beneficial as part of a balanced diet.
Healthy oils
Olive oil is rich in monounsaturated fats and can be a good alternative to fats that are higher in saturated fat.
Berries
Blueberries, strawberries and other berries provide fibre and plant compounds that can form part of a heart-healthy diet.
Beans and legumes
Beans, lentils and chickpeas are packed with fibre and plant-based protein, making them a simple and nutritious addition to meals.
Exercises for a healthier heart
You don’t need expensive equipment or complicated workouts to get moving. There are plenty of simple ways to build more activity into your week.
Aerobic exercise
Activities that get your heart rate up can include:
- Brisk walking
- Cycling
- Swimming
- Dancing
- Jogging
- Fitness classes
Resistance training
Strength training can help you build and maintain muscle, improve your fitness and support a healthy body composition.
Try adding exercises using weights, resistance bands, your own bodyweight or gym machines into your weekly routine.
Flexibility and balance
Stretching, mobility exercises and activities such as yoga can help you stay mobile and flexible. They can also make it easier to keep doing the activities you enjoy.
You don’t need to do everything at once
One of the easiest traps to fall into is thinking that getting healthier means completely changing your lifestyle overnight.
It doesn’t.
Start with what feels manageable.
Take a walk.
Choose a healthier meal.
Take the stairs.
Get up and move if you’ve been sitting for a while.
Try a short workout.
Do something you enjoy.
Then do it again tomorrow.
Over time, these small choices can become habits, and those habits can make a much bigger difference to your health.
Your heart is working for you every second of every day. Looking after it doesn’t have to be complicated. Sometimes, it starts with simply getting up and moving.