Exercise for Your Heart...and a Million Other Benefits
- 1 day ago
- 5 min read
Discover how exercise supports heart health, lowers cholesterol, improves circulation, and enhances whole‑body wellness.
Exercise can help maintain and improve just about every function of your body. If you are already exercising, that's awesome. The following may give you some new ideas. If you don't regularly exercise or don't exercise at all, you are not alone.
Exercise can be a real struggle.
Let's look at this together — so we can find the best strategy to get you going.
FIRST, WHY ARE YOU HERE?
☐ Curiosity
☐ I want to stay healthy
☐ I want to improve my health
☐ I want to prevent future health problems
☐ I want to live longer
☐ I want to be someone who takes care of their health
☐ I want to improve my energy
☐ I want more energy in my daily life
☐ I want to sleep better
☐ I want better mobility and balance
☐ I want to feel stronger
☐ I want to be able to keep up with family/kids/grandkids
☐ I want to manage my weight
☐ I want to lower my blood sugar
☐ I want to improve my heart health ( Improves cardiac output, lowers blood pressure, and reduces ventricular wall stress.
☐ I want to lower my cholesterol
☐ I want to decrease pain and/or stiffness
☐ I want to feel better emotionally
☐ I want to feel less stressed
☐ I want to reduce stress
☐ I want to feel more confident
☐ I want to feel proud of myself
If you are having trouble starting or maintaining exercise, what seems to be standing in your way?
Common Barriers to Exercise - What is Yours?
☐ I DO exercise. I am just visiting the site.
☐ “I don’t have time.” The #1 excuse — usually a prioritization issue, not a lack of time.
☐ “I’m too tired.” Often mental fatigue, perceived as physical.
☐ “I don’t know where to start.” Lack of guidance. People are sometimes unsure of where to start or what to do.
☐ “It’s too expensive.” Misconception that exercise requires a gym membership or costly equipment.
☐ “People will judge me.” Gym intimidation and fear of being watched or criticized.
☐ “It hurts.” Pain, discomfort, or fear of injury — sometimes real, sometimes avoidance.
☐ “I don’t see results fast enough.” A person may become discouraged when results are not immediate or obvious.
☐ “I’ll do it tomorrow.” Pretty classic procrastination — "I will just start tomorrow," and tomorrow comes and goes with no exercise.
☐ I don’t like to exercise - boredom
Which one are you?
Lack of Exercise - Can Be an Emotional Workout
A person sometimes develops a sense of guilt when they intend to exercise and don’t follow through. And sometimes others add to this guilt when they keep encouraging that person to exercise, and it does not happen: They’ve let those people down too. It’s not because they’ve done something wrong, but because their actions didn’t match their own or others’ expectations. Even people who work out regularly can develop a sense of guilt when they miss their daily routine.
The good news is that even a small step toward movement can make that guilt disappear almost immediately. Move on as you find exercise for your heart (and a million other health benefits!)
It can be very hard to overcome these struggles, but understanding your goals, obstacles, and how to overcome these obstacles can help...A LOT.
What matters most to me right now…Ultimate goals
Learn great goals - not only with exercise for your heart...but for a million other health benefits
Look at the obstacles you just identified - What can you do to overcome them so you can reach your goals?
Lack of time:
Prioritize time, or break that time into small 10-15 minute "microsessions" during the day - between tasks or set your timer
I'm too tired:
Start with light movement; it often boosts energy instead by increasing your circulation and oxygen to your tissues - including the brain
I don't know where to start:
Begin with one simple activity like walking — no planning required.
It’s too expensive:
Use free options: walking, stretching, body‑weight movements at home. Money is not a constraint. You can spend as little or as much money as you have or want, in many ways.
People will judge me:
Exercise at home or outdoors where you feel comfortable and unobserved.
It hurts:
Choose gentle, low‑impact movements and stop before discomfort increases. Use NSAIDS or Tylenol to help you get through. Exercise the extremities that do not hurt. Start with low-impact aerobics and gradually pick it up.
I don’t see results fast enough:
Look for early successes: better sleep, more energy, improved mood.
I’ll do it tomorrow:
Start with two minutes today — it breaks the cycle and makes tomorrow easier.
I just don’t like to exercise:
Pick movement you don’t dread — walking, dancing, stretching, anything tolerable • Play music while you exercise • Exercise at home or outdoors if you prefer privacy • Check if your Medicare plan: Advantage plans sometimes include SilverSneakers, which often cover gym memberships • Consider local options like the YMCA/YWCA (they have sliding scale fees, little or no fees)• Try an online exercise program if that feels easier. Walk down the block or around your neighborhood - find someone nearby to walk and chat with while walking • Walk in a market or mall • Try an online program.
Exercise with a goal in mind-begin with the end in sight, whether it's your heart, your lungs, your mind, or your body.
Are you ready to tackle this? (Yes!)
So, tell me, what is your first step, and how are you going to begin?
Exercises
10 Low‑Impact Aerobic Exercises
Marching in place
Brisk walking
Step‑touch side steps
Low‑impact jacks (no jumping)
High‑knee marches with arm swings
Lateral lunges at a gentle pace
Front kicks (controlled, low‑impact)
Chair cardio (seated marches or punches)
Elliptical or stationary cycling
Swimming
Interval‑Style Movement (gentle)
Not high‑intensity intervals — just alternating faster and slower walking. Helps the heart adapt without excessive strain.
Healthline has some great diagrams of these and other low-impact aerobic exercises here.
Moderate Aerobic Activity
Brisk walking
Cycling
Elliptical
Even 20–30 minutes most days can improve heart efficiency over time.
Resistance Training (light to moderate)
-Helps blood vessels stay more resilient and improves metabolic health. Examples:
-Light weights
-Resistance bands
-Body‑weight exercises (squats, wall pushups, step‑ups)
Flexibility & Mobility Work (while helping with musculoskeletal problems, this also reduces vascular stiffness and improves circulation. Examples:
-Yoga
-Stretching
-Tai Chi
Higher‑Impact Aerobic Exercises
• Jumping jacks
• Burpees
• Squat jumps
• Jump rope
• Running or sprinting
• Plyometric moves like box jumps
• Dance cardio with jumps (e.g., fast‑paced routines)
• Court sports such as tennis or basketball
Please Note: If you cannot use one of your extremities, use the other one(s)
If you miss a day, that's okay; just be sure to jump right back on that train!
And at the end of the day or end of the week, don't forget to reward yourself!
With a pat on the back or self-praise...congratulate yourself with a "great job" or an "I did it, and it feels good"...write a note to yourself about how proud you are... or something more tangible - a healthy snack or treat, or give yourself something small that you have wanted...
*AND*
