We all know exercise is great for both the mind and body. But, you might wonder, which kind of physical activity is most effective in reducing heart attack risks?
Strength training, cardio, and stretching each offer health benefits in unique ways, such as promoting weight loss, achieving a leaner physique, and improving mood.
There’s also isometric exercise, which is about contracting muscles and holding that position for a while—like when you do a plank or a wall squat. While it’s not dynamic, it’s definitely intense.
Among these options, one type stands out for heart health, according to Dr. Luke Laffin, a preventive cardiologist at the Cleveland Clinic.
Aerobic Exercise is Key
“Aerobic exercise training should be prioritized above all,” Laffin told TODAY.com.
This form of exercise, often referred to as cardio or endurance, gets your heart racing and lungs working harder, effectively strengthening them, as noted by the National Heart, Lung, and Blood Institute.
Examples of aerobic activities include walking, hiking, jogging, swimming, cycling, jumping rope, playing tennis, pickleball, and soccer.
If you’re unsure where to begin, you might find a monthly cardio plan helpful. These plans, created by experienced trainers, range from indoor walking to high-intensity interval training (HIIT) and can make aerobic exercise a regular part of your life.
The Importance of Aerobic Activity
Research consistently shows that aerobic exercise is more effective than other types for reducing the likelihood of a heart attack, according to Laffin.
Regular aerobic activity can diminish the risk of coronary heart disease, a condition caused by plaque buildup in the arteries that restricts blood flow to the heart muscle, as stated by the National Heart, Lung, and Blood Institute.
Aerobic exercise can also help reduce blood pressure in both healthy individuals and those with hypertension, a major factor related to heart attack risk, according to the American Heart Association.
Getting Started
Laffin suggests aiming for at least 150 minutes of moderate-intensity aerobic activity each week—this means you should still be able to chat while doing it.
You can break this up into so-called “exercise snacks” lasting a few minutes each, carry out 30-minute sessions, or even focus on longer workouts. Interestingly, research shows that exercising just on weekends can offer similar health benefits to more frequent, shorter sessions.
Here are a couple of engaging aerobic activities to consider:
- 25 cardio exercises you can do at home
- A 31-day aerobics challenge
