We’ve all heard that exercise is good for your heart—and for good reason. It can lower blood pressure, help maintain a healthy weight, improve cholesterol levels, and reduce stress. But here’s the catch: just as “too much of anything is bad”, both underexercising and overexercising can pose risks. Excessive exercise, especially without proper planning, guidance, balance, and rest, can sometimes backfire. When you choose the right type and amount of exercise for heart health, you give your heart the support it needs without overstraining it. In this blog, we’ll cover 6 simple things to remember about exercise and heart risks so that your workout always works out for you.
Recommended Amount Of Exercise For Every Age
The right amount and type of exercise can vary across different ages, depending on physical activity and developmental stages. Here are the recommended amounts suggested by the American Heart Association [1]:
Kids and Adolescents:
Kids up to 6 years old should be engaged in one or the other kind of physical activity that keeps them active and busy.
Children aged 6 to 17 years should engage in at least 1 hour of moderate to high-intensity activity daily, primarily aerobic. Include high-intensity exercise, along with bone and muscle strengthening exercises, at least three times a week.
Adults and Older Adults:
Adults (18 to 64 years) should aim for at least 150 minutes of moderate-intensity aerobic activity per week, or 75 minutes of high-intensity activity (or a mix of both), along with muscle-building exercises for 2 or more days. Try to spread the workout throughout the week. Older adults (65+ years) should aim for the same base target as adults but adjust according to balance, mobility, or any medical condition. [1]
If you are new to fitness or have an existing heart condition, before starting,
Exercise for Heart Health: 6 Key Considerations
Following recommendations usually keeps you in the safe zone, but enthusiasm can sometimes tip the balance. Here are six considerations to ensure that exercise remains heart-healthy:
1. Recovery and Rest Are Essential
Your body (and heart) needs some time of its own, and overtraining without an adequate amount of rest elevates stress hormones, increases inflammation, and may lead to elevated resting heart rate or other signs of cardiac overload.
2. Increase Intensity and Duration Gradually
Jumping straight to high-intensity or long-endurance workout sessions can strain the heart or joints. Practice bit by bit and follow a gradual plan: increase pace, time, or resistance every week or two, not overnight. Know your personal limits.
3. Listen To Your Body
Chest discomfort, dizziness, swelling in the ankles, unusual shortness of breath, or extreme fatigue are not signs of healthy effort. They may indicate your heart is under too much strain and needs prompt attention.
4. Balance Aerobic Activity and Strength Training
While aerobic activity (like cycling, running, or brisk walking) is great exercise for heart health, ignoring strength training may lead to muscle loss, imbalances, or injuries. Overdoing heavy strength work without rest can also stress the heart.
Find the right equipment for beneficial strength training.
5. Keep Your Overall Load In Mind
Exercise is just one part of your load. Other demands like work stress, nutrition, proper sleep, and hydration should also be factored in. If your body is already overwhelmed, adding high-intensity workouts may increase heart risks instead of reducing them.
6. Always Seek Expert Advice
If you have a past heart condition, diabetes, high blood pressure, arrhythmias (irregular heartbeat), or have a sedentary lifestyle, consult a doctor before ramping up activity. Personalized guidance ensures your exercise remains safe and heart-friendly.
Final Takeaway
Exercise for heart health is about finding a balance – enough to strengthen and protect your heart, but not so much that it becomes a burden instead. Following age-appropriate guidelines ensures that what you are doing is beneficial. Staying consistent and listening to your body can maximise benefits while minimizing risks. Remember, it is not about pushing yourself to extremes but about building a sustainable routine that keeps your heart strong and supports overall well-being.
Take one more step towards a healthier heart. Join Tata 1mg’s initiative and commit to protecting your heart for just a lifetime.
Recommended Reads:
5 Benefits Of The Mediterranean Diet For Heart Health
FAQs
Q. What are the symptoms of overexercising your heart?
Signs of overexercising include irregular heartbeat, chest pain, dizziness, shortness of breath, and extreme fatigue.
Q. Is 2 hours of exercise a day too much?
For kids, beginners, or those with heart conditions, it might be too much, but for a healthy adult, at least 150 minutes of moderate-intensity aerobic activity per week, or 75 minutes of high-intensity activity (or a mix of both), along with muscle-building exercises for 2 or more days, is required. So, no, 2 hours of exercise a day for them is not too much.
Q. Which is the best exercise for heart health?
The best exercise for the heart is a mixture of aerobic activity and strength training. But before jumping into any exercise routine, always consult a doctor.
Q. Which exercise is not good for heart patients?
High-intensity exercises like competitive sprinting, heavy weight lifting, or HIIT (high-intensity interval training) may not be suitable for heart patients without medical supervision.
Q. Does exercise increase blood pressure levels?
Yes, exercise temporarily increases blood pressure as the heart beats faster for more blood and oxygen, but regular exercise helps lower resting blood pressure over time.
Reference:
1. American Heart Association Recommendations for Physical Activity in Adults and Kids
(The article is written by Sneha Jajoo, Intern, Clinical Health & Content, and is reviewed by Dr.Subita Alagh, Assistant Team Lead, Disease Content.)