Regular physical activity is one of the most powerful tools available for protecting and improving heart health. Exercise strengthens the heart muscle, lowers blood pressure, improves cholesterol levels, helps control blood sugar and weight, and reduces inflammation, all of which lower the risk of heart disease, stroke, and other cardiovascular conditions.
How Exercise Benefits Your Heart
The cardiovascular system responds to regular exercise with a series of beneficial adaptations:
- The heart becomes more efficient, pumping more blood with each beat (increased stroke volume)
- Resting heart rate lowers, reducing the workload on the heart
- Blood pressure decreases, lessening strain on artery walls
- HDL (“good”) cholesterol rises and LDL (“bad”) cholesterol and triglycerides tend to fall
- Blood sugar regulation improves, reducing the risk of type 2 diabetes
- Blood vessels become more flexible and responsive (improved endothelial function)
- Body weight and abdominal fat are more easily managed
- Inflammation markers in the blood are reduced
- Mental health improves, which also benefits heart health through reduced stress hormones
How Much Exercise Is Recommended?
Current Australian guidelines for cardiovascular health recommend:
Aerobic (Cardio) Exercise
- At least 150 to 300 minutes of moderate-intensity aerobic activity per week, OR
- 75 to 150 minutes of vigorous-intensity aerobic activity per week, OR
- An equivalent combination of both
Moderate intensity means you can hold a conversation but your breathing is noticeably deeper – examples include brisk walking, recreational cycling, swimming laps, and doubles tennis. Vigorous intensity means speaking in short sentences only – examples include jogging or running, fast cycling, lap swimming, and singles tennis or team sports.
Muscle-Strengthening Exercise
In addition to aerobic activity, guidelines recommend muscle-strengthening activities (such as resistance training, bodyweight exercises, or yoga) on at least two days per week. Strength training complements aerobic exercise and is associated with lower cardiovascular mortality independently.
Reducing Sedentary Time
Prolonged sitting is associated with worse cardiovascular outcomes, even in people who exercise regularly. Breaking up long periods of sitting with brief movement – standing, walking, or stretching for a few minutes every hour has independent health benefits.
Remember: Some exercise is always better than none. If you are currently inactive, even small increases in daily movement will improve your cardiovascular health.
Exercise If You Have a Heart Condition
Exercise is safe and strongly recommended for most people with cardiovascular disease including those who have had a heart attack, or have heart failure, coronary artery disease, or atrial fibrillation. However, the type, intensity, and duration of exercise should be tailored to your specific condition.
Cardiac Rehabilitation
If you have experienced a recent cardiac event (such as a heart attack, bypass surgery, or valve surgery), a structured cardiac rehabilitation programme is the safest and most effective way to return to physical activity. These programmes are supervised by healthcare professionals and include:
- Medically supervised exercise sessions
- Education on heart health, medications, and lifestyle
- Psychological support and stress management
- Guidance on safe return to work and daily activities
General Guidance for People with Heart Disease
- Always warm up for at least 5 minutes before aerobic exercise and cool down afterwards
- Start at a low intensity and gradually increase over weeks – avoid sudden, intense efforts
- Avoid exercising in extreme heat or cold, and stay well hydrated
- If you take heart rate-limiting medications (e.g., beta-blockers), your perceived exertion (how hard you feel you’re working) is a better intensity guide than heart rate alone
- Do not exercise if you are feeling unwell, have a fever, or have experienced recent chest pain or shortness of breath that has not been assessed
Stop exercising and seek medical attention if you experience: Chest pain or pressure, severe shortness of breath, palpitations, dizziness, or near-fainting during or after exercise.
Getting Started – Practical Tips
If you are new to exercise or returning after a period of inactivity:
- Choose activities you enjoy – you are far more likely to continue something you find pleasurable
- Start with 10 to 15 minutes of walking per day and gradually increase
- Build activity into your daily routine – take the stairs, walk to local errands, park further away
- Exercise with a friend or join a group – social exercise is more sustainable
- Use a fitness tracker or phone app to monitor your steps and activity levels
- Set realistic, incremental goals and celebrate progress
Exercise and Common Cardiovascular Medications
Some heart medications can affect your response to exercise:
- Beta-blockers reduce your maximum heart rate – do not use target heart rate zones without guidance; instead, use the “talk test” or Borg perceived exertion scale
- Diuretics (fluid tablets) can increase dehydration risk – drink adequate water before and after exercise
- Some antihypertensive medications can cause light-headedness after standing quickly – take care when changing positions after exercise
Discuss your medications and exercise plan with your cardiologist or cardiac rehabilitation team to ensure your approach is safe and effective.