Best Exercises for Heart Health: A Beginner’s Guide to Cardio and Aerobic Fitness

Like every muscle in your body, the best way to keep your heart strong is to use it regularly. The heart responds to consistent movement by becoming more efficient at pumping oxygen-rich blood throughout your body. The good news is that you don’t need to be a professional athlete or intense trainer to improve your cardiovascular health. With the right types of exercise, you can strengthen your heart, boost your energy, and support long-term wellness.

This guide explains what types of exercises are best for heart health, how aerobic activity strengthens your cardiovascular system, and which workouts you can start today to improve your fitness level.

What Types of Exercise Improve Heart Health?

Any form of moderate physical activity is beneficial for overall health, but if your main goal is improving heart health, aerobic exercise—also known as cardiovascular exercise or “cardio”—should be your focus.

What Is Aerobic Exercise?

Aerobic exercise includes any activity that causes your heart and lungs to work harder for a sustained period of time. These movements require your heart to continuously pump oxygenated blood to your working muscles, which increases your heart rate and breathing rate. Over time, this process trains your heart to become stronger and more efficient.

Whenever your heart beats, it pushes out a volume of blood known as stroke volume. This blood carries oxygen and nutrients that your muscles need to function. During aerobic exercise, your muscles use more oxygen, which signals your heart to beat faster and move a greater amount of blood. With consistent training, your heart adapts by increasing its stroke volume, meaning it can pump more blood with each beat—one of the key markers of improved cardiovascular fitness.

How Much Cardio Do You Need Each Week?

According to the American Heart Association, adults should aim for at least:

• 150 minutes of moderate-intensity aerobic exercise per week, or
• 75 minutes of vigorous-intensity aerobic exercise per week

You can spread this activity throughout the week in manageable sessions, such as 20–30 minutes per day, to make it easier to maintain as part of your routine.

Best Aerobic Exercises to Strengthen Your Heart

Below are some of the most effective and beginner-friendly cardio exercises that can help improve heart health, increase endurance, and support overall fitness.

Brisk Walking or Hiking

Walking is one of the simplest and most accessible forms of aerobic exercise. A brisk walk or light hike can raise your heart rate while remaining gentle on your joints. Aim for a 20–25 minute walk each day around your neighborhood, a local park, or a hiking trail to build consistency and cardiovascular endurance.

Jogging or Running

If you’re ready to increase the intensity, jogging or running can provide a stronger cardiovascular challenge. Start gradually by alternating between walking and running, such as running for 2–3 minutes followed by 5 minutes of walking. Focus on maintaining a steady pace so you can keep breathing comfortably without becoming overly winded.

Swimming

Swimming is a full-body, low-impact aerobic workout that strengthens both your heart and muscles. It’s especially beneficial for people with joint pain or mobility limitations, as the water reduces stress on your joints while still allowing you to improve cardiovascular fitness, muscle tone, and endurance.

Cycling

Cycling is another low-impact cardio exercise that boosts heart health while building lower-body strength. You can ride outdoors on bike paths or trails, use a stationary bike at home, or join a spin class at the gym. Cycling can also be a practical way to add more physical activity into your daily routine, such as biking to work or running errands.

Dancing

Dancing is a fun and engaging way to raise your heart rate without feeling like a traditional workout. Depending on the style, it can be low-impact or more intense. Whether it’s a dance class, a workout video, or moving to your favorite music at home, dancing supports heart health while improving coordination and mood.

Key Tip for Exercising Safely for Heart Health

While almost any movement can increase your heart rate, it’s important to avoid pushing yourself into anaerobic exercise if your main goal is cardiovascular health. Anaerobic activity refers to short, high-intensity movements that cause you to lose your breath quickly and rely less on oxygen.

Even aerobic exercises can become anaerobic if you go too hard. To stay in the aerobic zone, pace yourself so you can still talk in short sentences while exercising. This helps ensure your heart is working efficiently without unnecessary strain.

When to Talk to a Doctor Before Starting Exercise

If you have chronic medical conditions, physical limitations, or are new to regular exercise, it’s recommended that you consult your physician before starting a new fitness routine. A healthcare provider can help you choose safe and effective activities based on your personal health needs and fitness goals.

Sources

American Heart Association. Recommendations for Physical Activity in Adults. July 27, 2016.