3 Low-Impact Exercises for Heart Health

Maintaining heart health doesn’t have to involve intense or high-impact workouts. Low-impact exercises are a fantastic way to keep your heart and muscles strong while minimizing strain on your joints. These activities are gentle yet effective, making them ideal for people of all ages and fitness levels. Here are three low-impact exercises for heart health that you can incorporate no matter where you are on your Rewind journey.

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1. Walking: The Simplest Path to a Healthy Heart

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Walking is one of the most accessible and beneficial exercises for cardiovascular health. Whether you stroll through your neighborhood or hike a nature trail, walking helps improve circulation, lower blood pressure, and strengthen your heart muscle.

Tips for a Heart-Healthy Walk:

• • Aim for a brisk pace that raises your heart rate while still allowing you to talk comfortably.
• • Walk for at least 30-40 minutes a day, five times a week.  This can be broken up into smaller chunks of time - i.e. 10 minutes before work, 10-15 minutes on your lunch break, 10-15 minutes after work.
• • Incorporate short hills or inclines for added cardiovascular benefits.

Walking is gentle on the joints and can easily fit into your daily routine, making it a great choice for long-term heart health. During cold weather months, mall walking or using a treadmill are excellent and safe ways to still get steps in.

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2. Swimming: A Full-Body, Joint-Friendly Workout

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Swimming is a low-impact exercise that provides a full-body workout while being incredibly gentle on the joints. It’s an excellent option for people with arthritis or other joint issues.

Benefits of Swimming for Heart Health:

• • Improves cardiovascular endurance by engaging multiple muscle groups.
• • Helps lower blood pressure and reduce stress.
• • Offers resistance training, which enhances muscle tone and heart strength.

If swimming isn’t an option, water aerobics or even walking in a pool can provide similar heart-healthy benefits.

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3. Cycling: A Heart-Boosting Ride

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Cycling, whether outdoors or on a stationary bike, is another fantastic low-impact exercise for the heart. It’s easy on the knees and hips and provides a great cardiovascular workout that can be adjusted to your fitness level.

How to Cycle for Heart Health:

• • Start with 10-15 minutes of moderate cycling, 3-5 times a week.
• • Gradually increase intensity by incorporating hills or intervals for 30-60 seconds at a time.
• • Use a stationary bike at home or in a gym if outdoor cycling isn’t feasible.

Cycling improves circulation, helps control blood sugar, and strengthens the heart while being kind to your joints.

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Start Small and Stay Consistent

Low-impact exercises are a sustainable and effective way to keep your heart healthy without overtaxing your body. Remember to start at your own pace and gradually build up intensity as your fitness improves. Consistency is key—your heart will thank you for making these exercises a part of your routine!

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