Aerobic Exercise for a Healthy Heart

Walking

Swimming

Biking

Stair climbing

Dancing

Jogging

Gardening

Tennis or pickleball

Start exercising 3 times a week for 5 to 10  minutes at a time.

When you feel comfortable, add a few minutes each session.

Slowly build up to exercising 3 or 4 times each week. Each session should last for about 40 minutes. It should include moderate- to vigorous-intensity physical activity. This helps lower blood pressure and cholesterol. Even if you can't meet this goal, moving more and sitting less still has health benefits. It is a good idea to spread out your aerobic activity during the week.

Your goal should be one of the following:

• At least 30 minutes of moderate-intensity aerobic activity at least 5 days per week, for a total of 150 minutes, OR

• At least 25 minutes of vigorous aerobic activity at least 3 days per week, for a total of 75 minutes.

If you have been given nitroglycerin, always carry it when you exercise.

If you get chest pain (angina) when you’re exercising, stop what you’re doing. Take your nitroglycerin, and call your health care provider.