What Exercise Is Best for Heart Health? Research Reveals the Top Choice
Daily activities like standing, sitting, walking, climbing stairs, running, and even sleeping make up most people's routines. But how do these behaviors affect heart health?
A recent study found that to maintain a healthy heart, any form of movement is beneficial— even sleeping is better than prolonged sitting.
Moderate-Intensity Exercise Is the Best for Heart Health
A study published in the European Heart Journal in November 2023 evaluated the relationship between different daily activity patterns and heart health over a 24-hour period. The results showed that moderate-intensity exercise provides the greatest benefits for the heart.
The ranking of activities by heart health benefits is as follows:
1. Moderate-intensity exercise (such as running, brisk walking, climbing stairs)
2. Light-intensity exercise
3. Standing
4. Sleeping
In contrast, prolonged sitting was found to have a negative impact on heart health.
Summary of the Research Findings
Researchers emphasized that replacing just 5 minutes of sitting daily with moderate-intensity exercise can significantly improve heart health.
What Qualifies as Moderate-Intensity Exercise?
According to the National Sports Administration's “National Fitness Guidelines,” exercise intensity is commonly measured by the percentage of maximum heart rate and actual heart rate during activity.
Maximum Heart Rate (beats per minute) = 220 − Age (years)
During exercise:
Heart rate at 85% or above of maximum = vigorous intensity
Heart rate between 60% and 85% of maximum = moderate intensity
Heart rate between 50% and 60% of maximum = light intensity
Generally speaking:
Low-intensity exercise: Heart rate usually under 100 bpm, such as slow walking.
Moderate-intensity exercise: Heart rate around 100–140 bpm, such as brisk walking, jogging, cycling, tai chi, or doubles tennis.
High-intensity exercise: Heart rate over 140 bpm, including running, fast cycling, fast-paced aerobics, climbing stairs quickly, or singles tennis.
Simple Way to Judge Exercise Intensity
If during exercise you breathe slightly heavier and can talk normally but cannot sing, the intensity is moderate. If you can only say a few words before needing to catch your breath, the intensity is vigorous.
Besides Exercise, These 9 Habits Also Benefit Heart Health
The heart works nonstop and deserves care. Besides physical activity, adopting these nine habits supports heart health:
Eat Until You Are 80% Full
Overeating, especially of high-protein and high-fat foods, causes digestive discomfort and abdominal bloating. This raises the diaphragm and restricts normal heart contraction and relaxation, increasing cardiac burden. People with coronary heart disease should avoid overeating.
Follow an Eastern Dietary Pattern
Long-term diets high in oil, salt, and sugar are detrimental to cardiovascular health. The recommended Eastern diet includes:
Increasing whole grains while reducing refined rice and flour
Using vegetable oils and low-temperature cooking
Increasing white meat and soy products, while reducing red meat
Eating plenty of vegetables and moderate amounts of fruit
Including nuts and dairy products in moderation
Favoring steaming, boiling, and hot pot cooking methods
Get Quality Sleep
A 2021 study published in the American Journal of Physiology found that chronic sleep deprivation disrupts heart rate patterns in healthy adults. Good sleep is essential for a healthy heart.
Avoid Smoking and Alcohol
A 2024 article in the European Heart Journal highlighted growing evidence that alcohol harms cardiovascular and cerebrovascular health. It raises risks of hypertension, cardiomyopathy, atrial fibrillation/flutter, stroke, and cognitive decline. Quitting smoking and avoiding secondhand smoke is also critical, as tobacco causes inflammation, endothelial dysfunction, thrombosis risk, and sympathetic nervous system activation, all damaging heart health.
Maintain Regular Bowel Movements
Constipation should be avoided. Straining during bowel movements raises abdominal pressure and blood pressure sharply—sometimes doubling it—which stresses the heart and can trigger heart attacks.
Stay Emotionally Balanced
Chronic stress, anxiety, or anger stimulates the sympathetic nervous system, increasing heart rate and peripheral vascular constriction. This elevates blood pressure and damages blood vessels and the heart.
Control Waist Circumference
A large waistline indicates excess abdominal fat, a major risk factor for cardiovascular diseases. Recommended waist sizes are under 85 cm for men and under 80 cm for women.
Prioritize Regular Health Checkups
Heart and blood vessels age noticeably after 40-50 years. It's important to have regular exams including blood tests for lipids and glucose, ECGs, and when needed, non-invasive (dual-source CT) or invasive (coronary angiography) cardiac imaging.
Spend Time in Nature
Air pollution increases mortality related to cardiovascular, respiratory diseases, and cancer. Exercising in clean, natural environments like parks and forests protects the heart and supports mental well-being.