How to Protect Your Heart While Staying Active
McDonald says the safest approach is to gradually build a regular exercise habit rather than jumping into intense workouts.
“Avoid sudden, unaccustomed, all-out efforts until you’ve built fitness,” he says.
Rahman adds that you should also get a baseline heart check if you have risk factors or a family history of early heart disease.
Start Slowly
If you’re new to exercise or haven’t been active for a while, start with moderate activities such as walking, cycling, or swimming, and gradually increase the duration and intensity. This is especially important before taking on vigorous exercise. Cardiovascular exercise guidelines for adults recommend working up to at least 150 minutes of moderate-intensity physical activity a week.
Warm Up and Cool Down
A warm-up and cooldown routine is essential every time you hit the gym. Spend about 5 to 10 minutes moving at an easier pace before a workout, then gradually slow down afterward. Warming up and cooling down give your heart and body time to adjust to changes in activity.
Choose an Activity That Matches Your Fitness Level
You don’t need to go full throttle to benefit from exercise. Moderate-intensity activity is appropriate for many people, while those with heart disease or other health conditions may need guidance from their healthcare teams on how hard to exercise.
Adjust Your Workout in Extreme Heat
Hot and humid conditions put additional strain on the cardiovascular system. When exercising in the heat, choose cooler times of day, drink water before and during activity, take breaks, and reduce the intensity or duration of your workout if needed.
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