The “#1 exercise” for heart-attack prevention
There isn’t one exercise proven to be the single best for everyone. But if you want one simple, accessible choice, brisk walking is an excellent option.
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. It also recommends muscle-strengthening activity at least twice a week.
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www.heart.org
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Why walking is so useful
Regular brisk walking can improve cardiovascular fitness, help control blood pressure and weight, and reduce overall cardiovascular risk. Even shorter bouts count—you can break the weekly total into manageable sessions.
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www.heart.org
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A practical starting routine is:
10–15 minutes of walking if you’re currently inactive.
Gradually build toward 30 minutes on most days.
Walk at a pace that makes you breathe noticeably harder but still allows you to speak.
Add strength training twice a week as you become more comfortable.
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If you’re older, have known heart disease, significant medical conditions, or haven’t exercised for a long time, start gradually and ask your clinician whether you need an evaluation before increasing intensity.
And exercise is only one part of preventing a heart attack: controlling blood pressure and cholesterol, not smoking, eating a heart-healthy diet, maintaining a healthy weight, and managing diabetes when present are also important.
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