These 7 exercises may help reduce your risk of heart disease by 35%

Exercise is one of the key pillars of good health, but around a third of adults in the UK don’t get the recommended 150 minutes of moderate physical activity a week. A recent survey of over 4,500 people by the British Heart Foundation (BHF) found that 70% feel more motivated when they focus on having fun. BHF senior cardiac nurse Emily McGrath shared with Express a list of seven exercises to try and how each one can benefit your heart health.

Emily says, “Research shows that physical activity, including regular exercise, can reduce your risk of cardiovascular disease by up to 35%.” “But with so many trends and confusing messages out there, it can be hard to know where to start, especially if you’re new to exercise or have a sedentary lifestyle. It’s helpful to find something that you can easily incorporate into your daily routine and that you’ll want to continue doing.”

Emily advised those new to exercise, or those returning to exercise after a period of inactivity, to start slow and gradually increase their intensity.

She added: “People with a history of cardiovascular disease or existing health problems should always seek the advice of their doctor or health care team before starting a new exercise regimen.” Here’s a list of exercises she should consider:

1. Walking

Emily says: “Walking is a great way to increase your activity level, especially if you haven’t been active for a while. It’s low impact and doesn’t require any special kit other than suitable footwear and maybe a jacket. And with spring finally here, it’s also a great way to get outside and get some fresh air and sunshine if you’re lucky!”

“From a cardiovascular perspective, regular walking helps lower blood pressure and cholesterol levels, reducing the risk of developing type 2 diabetes and cardiovascular disease.

“It also helps you maintain a healthy weight, which is very important because it helps reduce your risk of heart attack and stroke.

“Start slow and aim to gradually increase your pace and distance. Every step is critical, even if it’s just 10 minutes at a time at first.

“The BHF’s ‘Walk for Heart’ challenge allows participants to choose from three target distances, starting with a 1 mile day. Challenges like this are a great way to set goals to work towards and track your progress.”

2. Swimming

According to Emily, if you’re looking for a full-body workout that gets your heart rate up while avoiding high-impact activities, swimming is the way to go.

She added: “If you’re not ready for a long swim, just getting in the pool and walking up and down is a great way to maintain strength and fitness. The water adds extra resistance, so you’ll be working a little harder than on land.”

“You can also look for water aerobics classes in your local area. Not only are these classes usually a lot of fun, but water aerobics can also provide a serious workout with less impact on your joints.”

3. Strength training at home

Strength training, which keeps your muscles strong, has important benefits as you age, including supporting joint health and balance and helping you maintain a healthy weight.

Emily says: “We all know that aerobic exercise (also known as aerobic exercise), any exercise that gets your heart rate up and your blood pumping, is good for your heart. But there’s growing recognition that resistance/strength training can also help keep your heart healthy.

“Even if you’re starting from scratch, there are many simple exercises you can do at home that don’t require any special equipment and can be tailored to suit your needs.

“This can be as simple as doing a series of heel raises while standing or sitting; a sit-to-stand exercise where you get up from a chair and slowly sit back down; squats; wall push-ups; bicep curls. The BHF website has a step-by-step guide.

“Start with just 10 minutes, two or three times a week. As you progress, or if you want more of a challenge, you can use a flask of water or a can of food as weights, or add floor exercises like half planks. At the end of the year, you can also sign up for the BHF’s Strong Woman Challenge in October. All participants will receive a 31-day strength training plan that they can complete at home.”

4. Cycling (indoor or outdoor)

Emily said: “Cycling is another form of exercise that provides great aerobic exercise and at the same time helps build muscle strength, especially in the pedaling legs.

“During the BHF London to Brighton Bike Ride every June, we often hear from complete beginners who fell in love with cycling and took part in this iconic cycling challenge.

“Even if you can’t get out on your bike, riding a stationary bike at the gym or at home is a great way to boost your fitness. Even just 10 to 20 minutes a few times a week can be a good workout, and you’ll soon notice your stamina and endurance start to improve.”

5. Dance class

Dance classes combine the benefits of being active and socializing at the same time. Emily says: “Dancing not only strengthens your heart health, but the added benefit is that dance classes are a lot of fun, and whether you go with a friend or partner or on your own, it’s great because you can meet new people there.”

“We have a variety of menus, including salsa and Zumba. Watching the action and enjoying the atmosphere will make your workout so much fun that you’ll forget you’re even exercising!”

6. Tai Chi

Tai Chi is a Chinese martial art that involves gentle movements that connect the mind and body. Emily said: “Tai Chi is a slow, meditative, and deliberate practice that focuses on conscious weight-shifting movements, grounding, and balance.

“‘Mindful’ activities like tai chi can boost your mental health more than other physical activities and are a great way to stay active and move your body if you’re looking for a less strenuous form of exercise.

“Many leisure centres, village halls, community centers and even local parks hold tai chi classes. See what you can find in your area.”

7. Yoga

There are many different types of yoga, including vinyasa, hatha, and yin yoga, so finding the right class and instructor can make all the difference.

Emily said: “Yoga not only develops flexibility, strength, balance and coordination, but also helps you cope with stress and improve your health.

“Classes vary; some are slow and gentle, while others are more challenging and fast-paced. Yoga is also often suitable for most heart patients.”

• For even more motivation, you can sign up for the BHF Challenge event here.