Movement for Heart Health: What Really Works?

When we think of exercise, it can be tough to know what really works for heart health. Physical activity guidelines are a good starting point, but the amount of recommended activity can be overwhelming. The World Health Organization recommends a minimum of 150 minutes of moderate exercise per week. The top reason we remain sedentary is a “lack of time,” so this can be difficult to work into your week. The truth is that your heart needs exercise to preserve its daily functions, so exercise is a protective decision when it comes to heart health. Movement is how we ensure our hearts are healthier to go the distance and help us live longer lives. 

Why make the minimum start at 150 minutes per week? The reason is because these evidence-based guidelines show the amounts that confer significant heart health benefits. This means that we can expect that achieving this minimal “dose” improves cardiovascular fitness in ways that protect us from future disease.  

And those of us who are wary of the time-commitment: It’s important to know that long workouts aren’t necessary. You don’t need to accumulate all daily exercise minutes in one workout, because every minute counts toward your total. This means you can interrupt sitting with short “Movement Snacks” to begin moving your heath in the right direction, even if it’s just a few minutes at a time.

What are the top ways exercise impacts heart health and how much movement is necessary?

Stronger exercise habits create stronger hearts

Just like any other muscle in the body, the heart muscle can change in response to repeated challenges. And stronger hearts are less susceptible to heart disease.

We can see this in large-scale studies that assess heart disease over time. For instance, one study on over 55-thousand exercisers found that 5-10 minutes of jogging (at less than six miles per hour) reduces risk of heart disease. And the maximal health advantages were seen in those who worked out three times a week, covering two to four miles per workout.

It’s important to keep in mind that the heart muscle remodels itself based on what we do. The heart improvements that occur as we start exercise include the ability to pump more blood per beat. For example, inactive individuals completed thirty-minute workouts on a stationary bike, three times per week. After several months, the study participants showed impressive changes to heart health. They were able to pump about 11% more blood per beat because their heart muscles grew stronger. And their resting heart rates declined, as a stronger heart can carry the load with fewer beats per minute.

More is not always better

Exercise provides a brief physical stress that drives healthy adaptations. Workouts may require more recovery time, especially if they are challenging or especially long. Overtraining can occur, where excess exercise can harms health. This may be why many studies show that the highest levels of exercise are not associated with heart health benefits.

How much is too much? This depends on the individual and their training history. In large-scale studies, research reveals that heart health benefits stopped accruing in those who worked out daily at high intensities. Those individuals ran at a pace of over 8 mph or more than 20 miles per week, month after month. Their average heart and blood vessel health was no better than those who exercised about 30% less. What does this mean?

This suggests there is a limit to heart health benefits. Any extra exercise beyond that point is where physical stress may exceed recovery time. This is a tricky issue to navigate among competitive athletes, because tough workouts aid race performance. It helps us understand the importance of rest and recovery! 

The ideal exercise "dose"

Heart health benefits are closely tied to your movement habits, but what is the optimal amount? 

Many research studies have tested this idea. They show that when it comes to risks of heart attack and stroke, the human body does best with several times the current recommended minimum dose. This equates to moving more than 75 minutes a week at a vigorous pace, or 150 minutes at a moderate intensity. With a gradual increase in exercise dose, the healthiest hearts are in bodies that get two to five-times this amount of exercise per week. The heart health benefits stop at about 10-times the current recommended exercise dose.

Start small and build momentum

The idea of planning so much time for exercise is not necessary when starting out. And painful workouts never have to be part of the plan to make heart health improvements.

Research shows us the least fit individuals need the lowest doses of exercise to begin making meaningful heart health gains. For example, in some populations, walking as little as 10 minutes a day may be enough to lower rates of heart disease. In line with this idea, other studies have assessed over 80-thousand individuals and found that regular walking is highly beneficial for heart health.

Do it today

Part of the hesitation of new exercisers is not knowing exactly what to do. One option that is easily accessible is walking. This can progress to faster-paced walking or even jogging. Walking is a great precursor to jogging because it activates the same muscles. 

Others may opt for modalities that are especially easy on the joints. These often require trips to the gym, but those environments can be highly motivating and help us stick to our healthy intentions. Heart health improvements can come from options such as swimming, cycling, or using an elliptical or ascent trainer, and all these options are low impact compared to walking or running.

How will you move today? Are you open to breaking up sitting with short periods of movement? Whether you plan for more walking or throw a personal dance party in your living room, the key is to find something you are willing to repeat. This matters because how you feel will influence whether you’re willing to commit to another movement session tomorrow. The biggest hurdle is often getting started, so view today as an opportunity to try something new and to appreciate how far your body is taking you!

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About the Author

Karlie Intlekofer, PhD, CNC, CPT, Global Wellness Researcher, Matrix Fitness

As the Global Wellness Researcher at Matrix Fitness, Karlie uses evidence-based practices to develop exercise programming and initiatives to support healthier daily habits. As a neuroscientist specializing in behavior and exercise science, she focuses on the benefits of exercise, nutrition and habit formation for brain health and well-being. Karlie earned her doctorate in Neuroscience and Behavior and bachelor’s degree in Health and Exercise Science.

Disclaimer: This blog post is for informational and educational purposes only and does not substitute for professional medical advice. The above information should not be used to diagnose, treat or prevent any disease or medical condition. Seek the advice of your health care provider before making changes to your diet, daily activity, sleep or fitness routine and any questions you may have regarding your health or a medical condition. Matrix Fitness assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions or advice given in this article. Always follow the safety precautions included in the owner's manual of your fitness equipment.