You probably know that exercise is a key factor in cardiovascular fitness…but may wonder exactly what kind of exercise is most helpful.

Exercise falls into two main categories: aerobic exercise and resistance training.

Aerobic exercise anything—brisk walking, running, swimming, cycling and jumping rope are all examples—that gets your heart rate up. Itimproves circulation, supports how well your heart pumps and helps reduce the risk of type 2 diabetes.

 You should get at least 30 minutes a day, at least five days a week.

Resistance training covers anything that helps strengthen the body, such as working out with weights (free or machine) or even your own body weight. These activities can help reduce fat and createleaner muscle mass; try for at least two non-consecutive days a week (to give muscles a chance to recover).

Although flexibility doesn’t contribute directly to heart health, it’s still crucial because it makes performing aerobic and strength exercises easier. Stretch every day before and after other forms of exercise; tai chi and yoga also fall into the flexibility category.

To help your heart stay healthy, create an exercise program using some combination of the following. For safety’s sake, start slow and build mileage and/or intensity as you become fitter.

Walking

And not a slow amble, either: Walking at speed is a great way to strengthen your heart while putting less stress on your knees. (On the other hand, distance running on pavement can really tax your joints.) All you need is a pair of good shoes, professionally fitted for best results: Try for short walks at lunch with longer strolls on weekends. To maintain interest, find a walking buddy or listen to music or a podcast along the way.

Swimming or Biking

These are also ways to get your heart pumping without beating up your joints. If you’re a pool baby, you can either swim laps or take a water aerobics class. If you prefer cycling, make sure your bike—and your bike helmet—fit you properly, and use reflective clothing or tape (plus clearly visible head and tail lights) for night rides.

Interval Training

Also referred to as high-intensity interval training, or HIIT, this involves alternating between short bursts of high-intensity exercise with longer periods of active recovery; think running full-out for half a lap followed by jogging for a full lap. Raising and lowering heart rate like that helps to burn calories andimprove the functioning of your blood vessels.

Body-Weight Exercises

Don’t want to pay gym fees or buy equipment? Exercises such as pushups and squats, which use your own body weight, provide the resistance in resistance work without the expense…and pose less of an injury risk to boot. They also help you maintain healthy bones.

Yoga

It isn’t just good for flexibility, either. Yoga helps strengthen and tone muscles while promoting the kind of calm that helps lower blood pressure. What’s more, the more vigorous types of yoga also provide aerobic benefits.

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The information in this blog is provided for educational purposes only and is not a substitute for consultation with a doctor or qualified healthcare professional. Consultation with a doctor or qualified healthcare practitioner is strongly advised, before starting any regimen of supplementation, a change in diet or any exercise routine. Individuals who engage in supplementation to promote health, address conditions or support any structure or function of the body assume all risks. Women who are pregnant, especially, should seek the advice of a medical doctor before taking any dietary supplement and before starting any change in diet or lifestyle. Descriptions of herbs, vitamins, nutrients or any ingredients are not recommendations to take our products or those of any other company. We are not doctors or primary-source science researchers. Instead, we defer to the findings of scientific experts who conduct studies, as well as those who compile and publish scientific literature on the potential health benefits of nutrients, herbs, spices, vitamins or minerals. We cannot guarantee that any individual will experience any of the health benefits associated with the nutrients described. Natural Organics will not be held liable for any injuries, damages, hindrances, or negative effects resulting from any reliance on the information presented, nor will Natural Organics be held accountable for any inaccuracy, miscalculation or error in the scientific literature upon which the information provided is based.