HEART-HEALTHY EXERCISE: JUST THE BASICS

Learn the basics of exercise – and find tips on creating a daily exercise routine that will help you build strength and endurance.

HOW TO PLAN AND START A BASIC EXERCISE PROGRAM

You’ve probably heard a lot about the benefits of exercise. But there’s so much information out there on how to exercise, and how often.

Where do you start?

Here are some exercise basics to keep in mind – but be sure to talk to your doctor before beginning an exercise routine.

Quotation marks

The first thing to do before you start any exercise routine is to talk to your doctor.

Once you’re clear to begin, find a physical activity that you enjoy. Remember, anything that gets you moving and burns off calories is physical activity.

A HEART-HEALTHY WORKOUT PLAN SHOULD CONTAIN THREE TYPES OF EXERCISE.

  1. Aerobic exercise gets your heart rate up, and includes activities like walking, jogging, swimming or biking. You should be moving fast enough to get your heart beating faster and your breathing heavier. To help, consider getting a heart-rate monitor or other wearable device that helps you track your pulse while you exercise.
  2. Strength training includes weight lifting, resistance bands, and even yoga. These exercises build lean body mass, increase your energy level, and can help you burn calories more efficiently.
  3. Stretching before and after exercising helps prevent injury and muscle strain. Tai chi and yoga are also great for flexibility, balance, and a better range of motion.

HOW OFTEN?

To get the most benefit to your heart, try to get moderate exercise most days of the week, starting with small amounts and building up to 30 to 40 minutes of continuous activity. If you prefer, you can divide it into 10-minute increments throughout the day. There are lots of ways you can go beyond the exercise basics to work exercise into your daily routine.

Once you get a daily exercise routine going, be sure to mix it up every so often to stay motivated.

HEART ATTACK SURVIVOR STORIES

elderly woman smiling

BETTY B

"I am thankful for each day and the opportunities it brings to share my experiences with others."

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older male with young child

KEN L

"I’ve changed my diet to minimize fat and salt. I’m learning to read labels and make healthy choices."

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elderly woman smiling

CINDY B

"It all comes down to listening – the cardiologists listening to us, and not just with their stethoscopes – and us listening to the cardiologists. Without both of these, there are no winners!"

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middle aged man with sunglasses and baseball cap

RANDY W

"I now take a low dose Bayer Aspirin regimen, and I was told that the aspirin I was given during my heart attack helped save my life! Thanks for being there for me Bayer!"

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Aspirin regimen products for recurrent heart attack prevention

Aspirin is not appropriate for everyone, so be sure to talk to your doctor before you begin an aspirin regimen.

This tool is intended for informational purposes only. It is not intended to provide a medical diagnosis, medical advice, or medical treatment. Contact your healthcare provider after using the tool to discuss your heart health or if you have any health concerns.

Estimated risk of a cardiovascular event, specifically, the risk of a heart attack (myocardial infarction or MI) or stroke in the next five years.