Cardiologist Reveals the “#1 Exercise” to Help Prevent a Heart Attack
There isn’t one exercise that can guarantee prevention of a heart attack. But if you want one simple choice for most adults, brisk walking is an excellent place to start.
Regular aerobic activity improves cardiovascular fitness and is associated with a lower risk of heart disease and stroke. The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic activity per week, such as brisk walking, or 75 minutes of vigorous activity.
🚶 How to make walking count
Try:
- 30 minutes of brisk walking, 5 days a week, or
- Start with 10–15 minutes and gradually increase if you’re currently inactive.
- At moderate intensity, you should be breathing harder and your heart rate should rise, but you should still be able to talk, although not comfortably sing.
You can divide your activity into shorter sessions; some activity is better than none.
💪 Don’t forget strength training
For the best overall cardiovascular and physical-health benefits, combine aerobic activity with muscle-strengthening exercises at least twice a week.
⚠️ If you’re starting after years of inactivity
Don’t suddenly begin intense exercise. Build up gradually. If you have heart disease, significant medical conditions, or plan to begin vigorous exercise after being inactive, talk with your healthcare professional about an appropriate starting level.
And if exercise causes chest pressure/pain, severe shortness of breath, fainting, or unusual dizziness, stop and seek medical attention.
