How To Improve Your Heart Health

How Exercise Strengthens Your Heart

The Lazy Athlete’s Guide to Cardiovascular Health

Your heart is the engine that keeps your body running, and just like any other muscle, it gets stronger with regular use.

Exercise plays a critical role in maintaining cardiovascular health, helping to reduce the risk of heart disease, stroke, and high blood pressure.

The best part? You don’t need to become a marathon runner to reap the benefits. Let’s break down how exercise improves your heart health and how you can incorporate it into your routine—without overcomplicating things.

How Exercise Boosts Cardiovascular Health

1. Increased Cardiac Efficiency

Your heart is a muscle, and like any muscle, it adapts to regular activity by becoming stronger. Exercise conditions the heart to pump blood more efficiently, requiring fewer beats to circulate oxygen throughout your body.

This results in a lower resting heart rate—a key indicator of cardiovascular fitness. Studies show that individuals who engage in regular aerobic activity can significantly reduce their heart rate over time, decreasing overall cardiac strain. (Source: American Heart Association)

2. Improved Blood Vessel Function

Physical activity encourages the widening of blood vessels, improving circulation and reducing resistance to blood flow. This helps lower blood pressure and reduces the risk of hypertension.

Exercise also stimulates the production of nitric oxide, a compound that keeps blood vessels flexible and promotes smooth blood flow, reducing the likelihood of blockages. (Source: National Institutes of Health)

3. Better Cholesterol Balance

High levels of LDL (“bad”) cholesterol can clog arteries, increasing the risk of heart disease. Exercise helps shift the balance in your favor by raising HDL (“good”) cholesterol while lowering LDL cholesterol. Studies suggest that even moderate-intensity activities like brisk walking can improve cholesterol profiles over time. (Source: Mayo Clinic)

4. Reduced Body Fat and Weight Management

Excess weight puts strain on your heart and contributes to high blood pressure and unhealthy cholesterol levels. Exercise helps manage weight by burning calories and boosting metabolism. Even low-impact activities like walking or cycling can make a big difference when combined with a balanced diet.

5. Stress Reduction and Heart Health

Stress triggers the release of cortisol and adrenaline, hormones that can lead to increased heart rate and blood pressure. Regular exercise acts as a natural stress reliever, lowering these hormones and improving mood through the release of endorphins—your body’s natural feel-good chemicals.

6. Enhanced Oxygen Delivery and Stamina

When you exercise, your body adapts by improving oxygen delivery to muscles. This leads to better endurance, allowing you to perform physical activities with less fatigue.

Over time, increased stamina reduces overall cardiovascular strain, making daily activities feel easier.

Please check out this video on how certain breathing techniques can help you achieve your cardio and health goals.

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The Best Types of Exercise for Heart Health

You don’t have to spend hours at the gym to keep your heart healthy. Incorporating just 30 minutes of moderate exercise most days of the week can significantly improve cardiovascular function. Here are the most effective types of heart-healthy exercises:

1. Aerobic (Cardio) Exercise

Aerobic exercise keeps your heart pumping at an elevated rate for a sustained period.

Examples.

• Brisk Walking – One of the easiest ways to get moving, requiring no special equipment.
• Running or Jogging – Increases heart rate and burns calories efficiently.
• Swimming – A low-impact option that engages the entire body.
• Cycling or Rowing – Strengthens leg muscles while improving heart health.
• Dancing – A fun way to boost cardiovascular fitness.

Beginners Cardio Exercise.

Most of these can be done at home only using little space and mostly with no equipment needed. However. to intensify workouts, it is a good idea to invest in some basic equipment. I do the below workouts for between 3-5 minutes each, but adjust if you feel sore or overly tired

Marching in Place

Marching in place is a good option for a warm-up or a single cardio workout because it can raise heart rate.
One can march more quickly or lift their knees higher to intensify the exercise.

Arm Rotations

Arm circles are perfect for people of all ability levels because they may be done while standing or sitting.

Both clockwise and counterclockwise rotations of the arms are used. The motion could be similar to a backstroke or butterfly.

A person can draw little circles with their arms extended to their sides if they have restricted arm movement.

Knee Lifts

Place your arms at your sides and your legs together as you stand.

One knee should be lifted towards your chest. Repeat with the other knee after lowering the first leg.

Continue pumping your arms up and down while switching knees.

Butt kicks

Instead of lifting your knees towards your chest you will raise your heels toward your butt.

Place your arms at your sides and your legs together as you stand.
Try to kick your butt with one heel. Repeat with the other heel after lowering your foot.

You can add intensity this by lifting your arms between butt kicks.

Side Shuffles

Lateral shuffles improve your side-to-side coordination while raising your heart rate.

Place your feet hip-width apart and bend your hips and knees. Brace your core and slant forward a little.

Maintaining your poise, raise your right foot, push off your left, and then go right. Then alternate with the other side.

Put your feet together. Then just keep shuffling left and right.

(Just think of a drunk walking down the road)

Once you feel comfortable with these basic exercises you may want to add some more intense activity below.

Intermediate Cardio Exercise.

Air Jump

To perform the air jump rope, one must “swing” a fictitious jump rope in the air. The workout is appropriate as a warm-up and offers an alternative to stationary jogging.

To perform, swing your arms in a circle while standing with your feet together and jumping up and down.

Squat Kick

This exercise will test a person’s ability to maintain balance.
To do this, position your arms at your sides and your feet hip-width apart.

Then squat by bending at the knees. Add a front kick, by standing back up and extending one leg and repeat on the opposite side.

Mountain Climbers

Mountain climbers are a more strenuous workout that targets the entire body, particularly the lower body.

To do begin in the “pushup” position with both legs extended and toes touching the floor.

Then lift your left leg close to the chest and quickly change leg positions while keeping your hands on the floor and hips level.
Repeat 3-5 minutes.

Squat Jump

A standard squat exercise works the lower body and you can make it into a more intense aerobic workout by including a jump after the squat.

To do this place your feet shoulder-width apart to begin. Lower yourself into a squat by bending your knees.

Then swing your arms back. Leap and swing your arms up quickly and return to a squat with a soft landing. Repeat for 3-5 minutes.

Crab Walk

A great method to get your blood circulating is to do the crab walk. It works your legs, back, and core while strengthening your upper arms.

Sit on the floor with your hands beneath your shoulders and fingers extended.

Raise both hips off the ground. Using your arms and legs, “walk” backwards while maintaining your balance.

Keep walking backwards in circles for 3-5 minutes.

By now you should be feeling better if you have been doing these for a couple of months. If you feel “up to it” you can add some more advanced moves.

Advanced Cardio Exercise.

Touch your Toes.

This is a fantastic full-body cardio exercise that works your arms, core, and legs.
First, place your arms by your sides with your feet shoulder-width apart.
Raise your right leg vertically. Reach for your right toes with your left hand while simultaneously raising it up and down 5 times.
Repeat with your right hand and left leg.

Burpees

Put your body in a pushup position to get started. Now draw the knees into the chest and land in a squat position. Jump out of the squat backwards and return to the pushup position.

Reposition the hands beneath the shoulders on the floor and do it again.
A unique training tool known as a Bosu ball (Amazon Link) can be used by anyone who wants to up the ante.

The Inchworm

Your heart and muscles will be worked as you move your hands and feet forward during the inchworm.

Place your feet together as you stand. Reach your arms toward the floor, flex forward at the hips, and brace your core. Maintain a relaxed but straight knee position.

Bend your knees gently and place your fingers on the floor. With your feet planted, carefully move your hands under your shoulders and forward into a plank. During the plank do one pushup while strengthening your core.

Then move your feet slowly in the direction of your hands. Extend your arms and do it again.

Perform several pushups to increase the difficulty. For a simpler exercise, you can even omit the pushup entirely.

Star Jump

Place your arms at your sides and place your feet hip-width apart.

Jump up and spread your legs, at the same time raise your arms above your head to form a star shape of your body. Bring your legs together when you land and arms back to the sides.

Repeat this for 3-5 minutes or longer if comfortable.

There are many more exercises you can do, but for brevity I will keep it to the ones I like.

Strength Training

While aerobic exercise takes center stage for heart health, strength training also plays a valuable role. Building muscle helps improve metabolism and reduces fat, indirectly benefiting heart function. Try incorporating:

Examples.

• Weightlifting (dumbbells, resistance bands)
• Pilates or Yoga (for flexibility and strength)
• Barbells and kettlebell workouts
• Medicine ball workouts

Strength Training.

How Strength Training Supports Heart Health

Strength training isn’t just about building muscles—it also plays a crucial role in improving heart health. By incorporating resistance exercises into your routine, you can lower blood pressure, improve circulation, and reduce the risk of heart disease. Here’s how different strength training methods can benefit your heart.

Weightlifting with Dumbbells & Resistance Bands.

Lifting weights or using resistance bands helps strengthen your muscles and improve overall cardiovascular function. These exercises increase your heart rate, improve blood flow, and enhance insulin sensitivity, reducing the risk of diabetes—a major contributor to heart disease.

Additionally, weight training can help lower LDL (bad) cholesterol while boosting HDL (good) cholesterol, promoting a healthier heart. Beginners can start with light dumbbells or resistance bands, gradually increasing intensity for better results.

Pilates or Yoga for Flexibility and Strength.

Pilates and yoga provide a balance of strength, flexibility, and relaxation, all of which benefit heart health. These low-impact exercises reduce stress levels, which helps control blood pressure.

They also improve circulation and respiratory function, making it easier for your heart to pump blood efficiently. Certain poses, like downward dog or bridge pose, stimulate circulation and enhance cardiovascular endurance.

Adding strength training to your routine, even twice a week, can make a significant difference in your heart health, keeping your body strong and resilient.

Health Advice.

Consult your healthcare provider before beginning any exercise if you have experienced a heart attack, stroke or any heart problems to ensure that you are adhering to a safe and efficient physical activity regimen.

Final Thoughts

Exercise is one of the most effective ways to improve cardiovascular health, and you don’t need an intense workout routine to see the benefits.

By incorporating small, consistent movements into your day, you can strengthen your heart, lower your risk of disease, and feel more energized.

Start with what feels manageable and build from there—your heart will thank you for it!

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Sources:

• American Heart Association (www.heart.org)
• National Institutes of Health (www.nih.gov)
• Mayo Clinic (www.mayoclinic.org)

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Steve Hey

I have tried to keep this whole article relatively short, however there is a lot to cover. You may want to view some of my other posts which drill down a bit more on some of these subjects.

If there is anything you particularly wish me to cover, drop me a comment below.

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