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5 Heart-Healthy Exercises to Do Today
July 11, 2025
You don’t have to run marathons or spend hours at the gym to boost your heart health. In fact, some of the most effective exercises for your heart are simple and easy to fit into your day.
Not sure where to start? Brad Biskup, PA-C, a lifestyle and cardiovascular medicine specialist, as well as exercise specialist at the Hartford HealthCare Heart & Vascular Institute, shares five simple heart-healthy exercises you can work into your routine – even during your lunch break.
What does your heart really need?
Regular exercise is one of the most effective ways to improve and protect your heart health.
“It’s been shown to treat and prevent more than 40 different diseases,” says Biskup.
Here’s how to make movement heart-healthy:
- Start with what feels good: Pick activities that don’t cause pain or leave you short of breath.
- Know your why: Your goal can guide your routine, whether it’s stress relief, weight loss or better cholesterol.
- Use the 50/10 rule: Begin with 20-minute walks, 3 times a week. If you hit that goal more than 50% of the time, increase your volume by 10% next week.
1. Start with movement that doesn’t cause pain – like walking.
Even one weekly walk supports your heart health – but try to build up to 30 to 45 minutes, 5 days a week over time.
“Just make sure you can pass the ‘talk test’ and speak in short sentences without gasping,” says Biskup. “When you hit a hill, take shorter strides but keep your pace steady.”
> Related: 5 Surprising Reasons You Should Start Walking More
2. Hop on a bike.
Not a fan of walking? Add outdoor cycling or a stationary bike to the rotation.
“Cycling is a great way to strengthen your heart and lungs,” says Biskup. “It’s also easier on your joints because it’s low impact.”
3. Swim a few laps – or walk in the water.
Swimming is powerful for your circulation, but gentle on the body. And if you’re not into swimming, water might still enhance your workouts.
“If you have lower back pain, especially from spinal stenosis, water walking is a fantastic way to get aerobic exercise without the discomfort,” says Biskup.
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4. Dance. (Yes, really!)
Dancing isn’t just fun — it can be cardio too.
“Dancing is an amazing way to get your heart rate up, so turn on your favorite playlist,” says Biskup. “Remember, exercise is continuous movement; if it’s fun, even better!”
Whether you’re dancing, biking or swimming, the key is finding something that makes you want to move — and stick with it.
5. Or slow it down with yoga.
Movement doesn’t have to be high-intensity to help your heart.
“Yoga is a powerful tool for heart health, especially for managing stress,” says Biskup. “It helps lower blood pressure and supports heart function through relaxation.”
And it doesn’t stop with yoga. Your favorite activities like gardening can also count toward your movement goal.
> Related: 8 Heart-Healthy Snacks to Keep You Going
Don’t forget the other pieces.
Exercise a big piece of the puzzle, but it’s not the only one..
To support your heart health, build these habits into your routine:
- Eat a heart-healthy diet, like the Mediterranean diet or plant-based whole foods.
- Get enough quality sleep.
- Make time to relax and prioritize your mental well-being.
- Stay active with exercise and activities you enjoy.
“If you’re just starting out, go slow and don’t be afraid to change things up if something isn’t working,” says Biskup. “Your provider – or lifestyle medicine specialist – can help you create a plan that supports your goals, fits your needs and helps you feel your best.”