As we age, maintaining heart health becomes increasingly vital. According to the American Heart Association, individuals typically experience rising heart disease risk factors in their 50s and 60s. While genetics plays a role in this risk, experts emphasize that taking proactive steps can significantly improve heart health.
Dr. Tamanna Singh, MD, co-director of the Sports Cardiology Center at the Cleveland Clinic, advises, “The American Heart Association recommends at least 150 minutes of moderate-intensity exercise per week or 75 minutes of high-intensity exercise weekly. You can hit this goal—and even surpass it—with any type of exercise.” This advice poses a key question: What’s the optimal workout for heart health, especially for those over 50?
Cardiologists often recommend walking. Dr. Singh explains that walking and jogging are excellent starting points for people new to exercise. They require little equipment beyond a good pair of sneakers. “You can walk anywhere—indoors on a treadmill or during your lunch break at work or outdoors in nature,” she adds. While the concept may seem straightforward, the benefits are substantial.
Dr. Rigved Tadwalkar, MD, a board-certified cardiologist at Providence Saint John’s Health Center, highlights that brisk walking is a fantastic initial exercise for many individuals over 50. “It is low-impact and can be easily adjusted to different fitness levels. Walking gets your heart rate up, strengthens your legs, and burns calories—all without putting undue stress on your joints. It’s also a great way to explore your surroundings and socialize.”
The low-impact nature of walking is particularly important, especially as Dr. Bradley Serwer, MD, an interventional cardiologist and Chief Medical Officer at VitalSolution, notes that high-impact exercises, such as running, can result in overuse injuries for individuals over 50. Researchers at Harvard University also outline additional benefits of walking, which include:
- Reducing food cravings
- Lowering breast cancer risk in women
- Alleviating joint pain
- Boosting the immune system
To maximize the benefits of walking, experts suggest varying your pace. Dr. Majid Basit, MD, a cardiologist with Memorial Hermann, stresses that while walking is low-impact, it should not be mistaken for easy strolls. He advises, “Slow walking is not enough.” The American Heart Association recommends accumulating 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity workouts weekly.
Moderate-intensity exercise elevates your heart rate slightly, making it a bit difficult to breathe while still allowing you to converse. This form of exercise should increase your heart rate by 50 to 60%. In contrast, vigorous-intensity exercise may cause sweating, and conversing may become challenging.
In addition to enhancing heart health, vigorous exercise provides valuable feedback about your body, as Dr. Basit notes. “Vigorous exercise allows our bodies to talk to us, indicating potential issues before they become serious. A sudden drop in exercise tolerance or exercise-induced chest pain may signal heart disease.”
If walking doesn’t appeal to you, fear not—there are plenty of alternatives. Cardiologists share that the ideal workout is one that you enjoy and can commit to consistently. “Your heart can’t tell what type of exercise you are doing,” Dr. Singh affirms. “The key to improving heart health is maintaining consistency and discipline in your exercise routine.”
Consider group fitness classes such as dance cardio, water aerobics, or barre, which can motivate participants through camaraderie. Dr. Tadwalkar also recommends various exercises that can be performed individually or in group settings:
- Swimming
- Cycling
- Dancing
- Strength training
- Interval training
While exercise is unlikely to reverse any damage from a heart attack, it plays a crucial role in helping the body adapt and function more efficiently. Dr. Serwer emphasizes that maintaining physical activity enhances quality of life, allowing individuals to feel better and accomplish more.
Before starting any exercise program, especially if you have existing heart conditions, consulting with a healthcare provider is essential. Dr. Tadwalkar advises, “It is important to start slowly and under the guidance of your doctor, who can help you design a safe and effective exercise plan tailored to your needs.”
Furthermore, Dr. Serwer suggests several safety measures for exercise, such as working out with a partner and carrying a cell phone for emergencies. He also encourages heart patients to advocate for CPR training among family and friends.
