Is there a “number one” exercise to prevent a heart attack?
There isn’t one exercise that cardiologists consider the single best for everyone. But if you want one simple, accessible choice, brisk walking is an excellent option.
The American Heart Association recommends adults get at least 150 minutes of moderate-intensity aerobic activity per week—and brisk walking is specifically listed as an example—or 75 minutes of vigorous activity. Strength training is recommended at least twice a week as well.
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A simple routine
Start with 10–15 minutes of brisk walking if you’re currently inactive.
Gradually work toward 30 minutes on most days.
A moderate pace should make your heart beat faster and your breathing heavier, while still allowing you to talk.
Add resistance/strength exercises at least twice a week.
If 30 minutes at once is difficult, shorter periods of activity can still add up.
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Importantly, exercise reduces cardiovascular risk but cannot guarantee that a heart attack won’t occur. Blood pressure, cholesterol, diabetes, smoking, diet, weight, sleep, and family history also matter.
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If you’re sedentary, have known heart disease, or have symptoms such as chest pain or unusual shortness of breath with exertion, talk with a healthcare professional before starting vigorous exercise.
Bottom line: You don’t need a fancy workout. Regular brisk walking, combined with strength training and an overall heart-healthy lifestyle, is one of the most practical ways to protect your cardiovascular health.
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