5 Best Exercises to Strengthen Your Heart

06.02.2026 | Category: Health & Well-Being

Reviewer: Dr. Tammy Lovette, MD, ABFM
Medical Director, Mutual of Omaha

Summary: The best exercise for heart health is the one you can do safely and consistently. For many people, that starts with aerobic activity, like brisk walking, because it raises your heart rate and encourages deeper breathing. A well-rounded heart-healthy exercise routine also includes strength training, balance work and gentle mobility, especially as you age.

In the United States, someone has a heart attack roughly every 40 seconds¹. That can make focusing on your heart health feel urgent, but your exercise plan does not have to be extreme. It should be realistic, safe for your body and built around movement you can keep doing over time.

Key takeaways

The best workout for your heart usually combines aerobic exercise, strength training and flexibility or balance work.
Brisk walking is one of the simplest heart-healthy exercises because it is low impact, accessible and easy to adjust by pace or distance.
Adults should generally aim for 150 minutes of moderate-intensity activity each week, plus two days of muscle-strengthening activity.²
Adults 65 and older should also add balance activities, such as standing on one foot or other stability-focused movements.³
Start small if you are inactive. Even a short walk can be a meaningful first step.
Stop exercising and seek medical help if you have chest pain, unusual shortness of breath, dizziness, pain in your jaw, neck, back, arm or shoulder, or unusual fatigue.

Best cardio exercises for heart health

These five exercises are simple to add to any routine and supported by cardiovascular research. You can do them with minimal equipment, and without feeling like you’ve signed up for extensive training.

1. Brisk walking: Best everyday cardio exercise

Walking is one of the most underrated heart workouts. It’s easy on your joints, doesn’t require equipment, and can be done almost anywhere. The key is intensity: a slow stroll won’t do much, but picking up the pace gets your heart rate into the zone where benefits build.

Dr. Tammy Lovette, board-certified family medicine physician and vice president and medical director at Mutual of Omaha, says, “Walking is one of the best exercises for long-term heart health because it’s free, accessible and doesn’t require equipment. It can support cardiovascular health, bone density and mental well-being, especially when you’re able to get outside.”

How much and how often: Aim for at least 30 minutes a day, five times a week. You can break it up into 10-minute sessions if that fits your schedule better.²
Why it works: Brisk walking improves circulation, helps regulate blood pressure, and supports your lungs and muscles. It’s especially effective for reducing abdominal fat (linked to higher heart disease risk) and improving glucose tolerance. Over time, it also supports better sleep and mental clarity.
Good for: Adults of many ages, beginners, people returning to movement and older adults who want a simple cardio option.

2. Cycling: Best low-impact cardio exercise

Whether it’s outdoors or on a stationary bike, cycling is a powerful way to strengthen your heart. It engages major muscle groups, challenges your cardiovascular system and builds endurance without putting excessive stress on your knees or hips.

How much and how often: Start with two or three 20–30-minute sessions per week. Add time and intensity as your endurance improves. If you are indoors, interval-style cycling can be especially effective.
Why it works: Cycling reduces resting heart rate and increases aerobic capacity. It’s low-impact, making it accessible for people with joint concerns. Plus, it trains your heart to recover faster after exertion, one of the best markers of cardiovascular fitness.
Good for: People who want low-impact cardio, adults with joint concerns and anyone who prefers indoor exercise.

3. Swimming or water aerobics: Best full-body low-impact workout

Swimming is a full-body workout that doubles as a cardiovascular powerhouse. It builds strength and endurance while minimizing joint strain, making it ideal for people who want a challenging workout without wear and tear.

How much and how often: Start with 20 minutes, twice a week. You don’t need to swim laps at high speed; just moving consistently through the water will do the job. Water aerobics and pool walking also count.
Why it works: Exercising in water means your body is getting gentle resistance from every direction and engages upper and lower body muscles. Swimming improves lung capacity, circulation and heart function while keeping core temperature stable, helping prevent overheating.
Good for: Older adults, people with joint pain and anyone who wants a lower-impact full-body workout.

4. Interval training: Best way to gradually challenge your heart

Interval training means alternating short periods of higher effort with easier recovery periods. It does not have to mean an intense HIIT (High-Intensity Interval Training) workout. For many people, it can be as simple as alternating between a comfortable walking pace and a slightly faster pace.

This type of cardio exercise helps your body adjust to different levels of effort. It can also add variety to walking, cycling, swimming or low-impact aerobics.

How much and how often: Try two or three sessions a week⁶, especially if you’re already doing other exercise, such as walking or biking, regularly. Intervals can be applied to walking (e.g., fast walk for one minute, recover for two), cycling, swimming, or bodyweight circuits.
Why it works: HIIT improves cardiovascular endurance, insulin sensitivity, and blood pressure regulation. It burns more calories in less time and helps your heart become more resilient under stress.
Good for: People who already walk regularly and want to add variety. If you have heart disease, high blood pressure or symptoms during exercise, talk with your doctor before adding intervals.

5. Dancing or low-impact aerobics: Best low-impact workout for balance and mobility

Dancing and low-impact aerobics can make cardio feel more enjoyable and easier to stick with. These activities raise your heart rate and breathing while also supporting coordination, balance and mobility.

It’s important to note that low-impact does not mean low value. For many people, especially older adults or beginners, low-impact cardio can be a practical way to build endurance without adding unnecessary stress to the joints.

How much and how often: Start with 10 to 15 minutes at a comfortable pace, then gradually build toward longer sessions as your endurance improves. You can use a class, online video or simple routine at home. Choose movements that let you keep at least one foot on the floor and allow you to talk but not sing during moderate effort.⁵
Why it works: Dancing and low-impact aerobics can help support cardiovascular fitness, balance and everyday movement. Because these workouts can feel social or fun, they may also be easier to maintain as part of a regular heart-healthy exercise routine.
Good for: People who want a more engaging cardio workout, older adults looking for low-impact movement and anyone who prefers exercise that feels less repetitive than walking or biking.

Why you should add heart strengthening exercises to your workout

Cardio may be the first thing people think of for heart health, but strength training also belongs in a well-rounded routine. Building and maintaining muscle can help support balance, mobility and daily activities, which may make it easier to stay active over time.

Adults should generally include muscle-strengthening activities at least two days a week.² For adults 65 and older, balance activities are also recommended as part of a weekly routine.³

Dr. Lovette explains why strength work matters as you age: “Strength training is important as we age because it can help slow the loss of muscle mass. You don’t need fancy equipment to get started — dumbbells, squats, push-ups or body-weight exercises can all help build strength.”

Good strength exercises to ask your doctor about include sit-to-stands from a sturdy chair, wall push-ups, resistance band rows, light dumbbell exercises and bodyweight movements. Start with lighter resistance and focus on good form before adding more weight or repetitions.

The goal is not to choose between cardio or strength training. A heart-healthy exercise plan often includes both: cardio to support cardiovascular fitness and strength training to support the muscles, balance and mobility that help keep you moving.

Best workouts for heart health by age

Your best exercise routine may change as your schedule, energy, joints and health needs change. Use this as a general guide and adjust based on your doctor’s advice.

Age or life stage	Heart healthy focus	Good exercise options
In your 40s	Build consistency before problems start	Brisk walking, jogging if safe, cycling, strength training, active hobbies
In your 50s	Support endurance, strength and weight management	Walking, cycling, swimming, resistance training, yoga or mobility work
In your 60s	Maintain strength, balance and cardiovascular fitness	Brisk walking, water aerobics, stationary cycling, resistance bands, balance exercises
In your 70s	Keep movement safe, steady and functional	Short walks, chair exercises, light strength training, water exercise, balance work
In your 80s and beyond	Support independence, stability and daily movement	Supervised classes, gentle walking, chair cardio, stretching, balance exercises

Adults 65 and older should include aerobic activity, muscle-strengthening activity and balance work each week.³ That does not mean every workout needs to be long or intense. Walking, carrying groceries, gardening, dancing and just moving around your house can all support a more active lifestyle.

How much exercise do you need for heart health?

Adults aiming for good heart health should strive for²:

At least 150 minutes of moderate aerobic activity per week
Or 75 minutes of vigorous activity
Plus two sessions of muscle-strengthening activity

That can break down to 30 minutes a day, five days a week. If you are just starting your exercise regimen, start with what feels doable and what your doctor suggests.

Dr. Lovette offers a practical starting point: “If you haven’t been exercising regularly, start small. Even a 10-minute walk can be a good first step, and you can gradually add more time or new exercises as you feel ready.”

Dr. Pawar, chief medical officer at Mutual of Omaha, says to focus on progress you can maintain: “A successful health plan focuses on what is doable now. Small, steady wins are far more effective than trying to overhaul your entire lifestyle overnight.”

How to know if your workout is helping your heart

A simple way to check your effort is the talk test. During moderate-intensity exercise, you should be able to talk but not sing. During vigorous-intensity exercise, you should not be able to say more than a few words without pausing for breath.⁵

You can also pay attention to how your body feels:

Your breathing is deeper, but not out of control.
Your heart rate is higher, but you do not feel faint or unwell.
You feel challenged, but you can keep good form.
You recover within a reasonable amount of time after stopping.

Heart rate targets can be helpful for some people, but they are not the only way to measure exercise intensity. Certain medications and health conditions can affect your heart rate during exercise. Ask your doctor what intensity range is right for you.

Kellee Grimes, a registered nurse and director of human resources at Mutual of Omaha, emphasizes the importance of consulting your physician before starting any cardiovascular exercise program. “Your doctor can help determine a routine that’s tailored to your individual needs and ensure it’s safe for you to engage in cardiovascular activity,” she advises.

Once your doctor gives you the go-ahead, focus on steady progress instead of an all-or-nothing plan.

Warning signs you should not ignore during heart exercise

Stop exercising and seek medical help if you experience symptoms that feel unusual or concerning. Call 911 right away if you think you may be having a heart attack.

Heart attack symptoms can include chest pain or discomfort, shortness of breath, pain or discomfort in the jaw, neck, back, arm or shoulder, weakness, light-headedness, nausea or unusual tiredness. Women are more likely to experience symptoms such as unusual tiredness, nausea or vomiting.⁷

You should also talk with your doctor if you notice:

Chest pressure during activity
Dizziness or fainting
Shortness of breath that feels new or worsening
A racing, irregular or uncomfortable heartbeat
Swelling in your legs or ankles
Exercise suddenly feeling much harder than usual

Dr. Pawar notes that sudden changes matter: “A key difference between aging and heart disease is the onset of symptoms; while aging is a gradual decline, heart-related issues like angina tend to appear suddenly during exertion.”

Supporting your heart beyond exercise

Exercise is just one pillar in supporting a healthy heart. For more comprehensive cardiovascular health, your lifestyle has to support your movement.

Prioritize sleep. Most people need 7–8 hours to support proper heart function.
Eat a heart-healthy diet with more fiber, protein and healthy fats, and less sugar and ultra-processed food.
Manage stress with breathwork, social connection, or quiet time.
If you smoke or drink, cutting back could do more for your heart than any workout.

Your health is part of the life you’re building for yourself and the people who matter most. Movement is one practical way to support that bigger picture, one step at a time.

Making exercise part of the plan

The best exercise for heart health isn’t necessarily the hardest; it’s the one you’ll do consistently. It could be walking, swimming, lifting your own bodyweight, or riding a bike. It all counts, as long as you keep showing up.

You don’t need to be in perfect shape to start, because taking that first step is how you build fitness. Your heart isn’t looking for perfection; it just needs consistency, so start by picking one simple way to move today.

Keep building healthy habits one step at a time

Heart-healthy movement is just one part of caring for your overall well-being. Explore more practical guidance on fitness, nutrition, aging and preventive health to help support your next step.

Frequently asked questions (FAQs)

What is the fastest way to improve heart health?

The fastest way to improve heart health is through consistent aerobic exercise. Activities like brisk walking, cycling, or swimming can start strengthening your heart, lowering blood pressure, and improving circulation. Pairing exercise with healthy eating and stress management makes the impact even stronger.

Can a weak heart become strong again?

In many cases, a weakened heart can improve with the right approach. Regular cardiovascular exercise, a heart-healthy diet, and following your doctor’s treatment plan can help rebuild heart function over time. Progress may be gradual, but small, consistent steps can lead to measurable change.

What are the best cardio exercises for seniors?

The best cardio exercises for seniors, or older adults, are usually low-impact activities like walking, water aerobics, stationary cycling, dancing, chair cardio and light gardening. Adults 65 and older should also include strength and balance activities as part of their weekly routine.³

Do long walks count as cardio?

Yes, long walks absolutely count as cardio, especially if they’re brisk enough to raise your heart rate. Walking is a low-impact, accessible way to improve cardiovascular health, endurance, and circulation. The key is consistency and maintaining a pace that challenges your heart just enough.

What is a good heart rate during exercise?

A good heart rate during exercise depends on your age, medications, fitness level and health history. A simple way to check intensity is the talk test: during moderate exercise, you should be able to talk but not sing.⁵ Ask your doctor if you need a specific heart rate range.

What should a 70-year-old be doing every day?

A 70-year-old should try to move every day in a way that is safe for their health, mobility and fitness level. This could include a short walk, gentle stretching, balance practice, chair movements, gardening or light household tasks. Talk with your doctor before starting or changing an exercise routine so they can help you understand what’s safe for you.

What exercise opens the heart arteries?

Exercise does not open blocked heart arteries in the way a medical procedure can. However, regular physical activity can help support circulation, blood pressure, cholesterol levels and overall cardiovascular health. If you have chest pain, shortness of breath or symptoms that concern you, talk with your doctor right away or call 911 if symptoms feel urgent.

Reviewed by: Dr. Tammy Lovette, MD, ABFM

Medical Director, Mutual of Omaha

Dr. Lovette is a board-certified Family Medicine physician and Medical Director at Mutual of Omaha. Her clinical career, followed by 15+ years in disability insurance medicine, have strengthened her belief in the power of preventative medicine and education about chronic disease management. In her free time, Dr. Lovette enjoys traveling with her husband, exercising with her dogs, and baking southern treats for family and friends.

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