The Most Effective Exercise Recommendations From Cardiologists

Workout routines are often designed to focus on specific muscle groups like the buttocks, upper body, and chest – you get the idea. However, a cardiologist has a valuable reminder for everyone: the most critical muscle in your body isn’t your biceps or core, it’s your heart.

“Without your heart, nothing else matters,” states Dr. Andrew Freeman, a cardiologist at Jewish National Health. So, how exactly does a cardiologist suggest caring for your heart for cardiovascular well-being? “The optimal workout regimen involves at least 30 minutes of breathlessness daily,” he suggests. (For individuals with medical conditions, consulting your physician before starting is recommended to ensure safety.) The type of exercise you engage in isn’t crucial, as long as you achieve that level of intensity.

To confirm that you’re truly breathless during your workout, Dr. Freeman recommends using a breath test. “If you can easily carry on a conversation or sing while exercising, you’re not exerting enough effort to enhance your heart health,” he explains. While low or moderate-intensity exercise isn’t futile, for significant cardiovascular benefits, he advises aiming for an average of 30 minutes of breathlessness each day.

“If you can easily carry on a conversation with the person next to you, you’re not exerting enough effort to enhance your heart health.” – Dr. Andrew Freeman

However, achieving 30 minutes of continuous breathlessness is no easy task. “If you’re vigorously running for a minute and then stop, your workout clock pauses as well,” notes Dr. Freeman. “So, for some individuals, it might take up to 90 minutes to reach that 30-minute breathless threshold. But over time, the rest periods diminish, allowing you to eventually achieve that intensity in one session.”

Ideally, this level of exercise should be a daily routine, but it can vary based on individual goals. “The American Heart Association (AHA) suggests 150 minutes of exercise per week, but you can adjust based on your preferences,” he adds. It’s important to understand that following a cardiologist-approved workout schedule isn’t a standalone solution. “Optimal heart health isn’t solely about exercise,” emphasizes Dr. Freeman. According to him, the other four essential factors for strengthening the heart are a low-fat, plant-based, unprocessed diet; minimal stress levels; fostering love, human connections, and support; and ensuring adequate sleep.