Heart-safe physical activity

Moving regularly is one of the most powerful decisions for your cardiovascular health. Guidelines recommend 150-300 minutes per week of moderate activity o 75-150 of vigorous -or a equivalent combination-in addition to strength two days per week. To put it into practice, use the "talk test".if you can speak in short phrases without running out of air, you are in intensity moderateif you can only say few wordsis vigorous. This guide explains how to get started safely, when to consult y how to progress without unrealistic promises.

For a plan tailored to your situation, schedule your assessment.

The essentials in 1 minute: how much and with what intensity

Minutes per week: 150-300 in moderate or 75-150 in vigorous.
Strength: at least two days a week with large muscle groups.
Less sedentary lifestyle: breaks long periods of sitting; any movement adds up.

Why it matters: increased activity is associated with fewer cardiovascular events and better control of pressure, lipids and glucose according to prevention guidelines.

Who to consult before starting

Symptoms with exertion: pain u chest tightness, disproportionate shortness of breath, dizziness or syncope o sustained palpitations.
Recent coronary event or surgery (stent, bypass) or heart failureThe progression must be individualized; in many cases, the following is indicated cardiac rehabilitation.
Pregnancy without previous activity o multiple comorbiditiesAdjust the plan with your cardiologist.

Critical reasoning: ask for a valuation no is to "lock in"; it reduces risks in people with a higher probability of events and follows the clinical principle start low, go slow.

Start without injuries or scares

Warms up 5-10 minutes with gentle walking and joint mobility.
Progression of 10-20 % per weekprioritizing proof on intensity.
Environment and footwear: stable surface, good illumination; avoids extreme heat.
Hydration y breaks if dyspnea exceeds what is expected.
Medications: do not adjust doses on your own; report new symptoms.

How the effort feels

ModerateYou speak in short sentences, do not sing. Examples: fast walking, urban biking, dancing, climbing stairs without hurry.
Vigorousonly 2-3 words without pause. Examples: jogging, uphill cycling, jump rope, HIIT dosed.
Strength twice a weekBody weight squats, dumbbells or light dumbbells; technique first.

Useful combinations: if you are short of time, mix two short vigorous sessions of 20-25 minutes with one or two moderate 30-40 minutes more forceadding up the weekly total.

Indicative 4-week base plan

Aimed at adults with no known cardiac symptoms or diagnosis. If atypical discomfort appears, stop and consult.

Week 1: 5×/week 20-25 min moderate + 1 day of strength (8-10 exercises, 1 set).
Week 2: 5×/week 25-30 min moderate + 2 days of strength (2 sets).
Week 3: 4×/week 30-35 min moderate + 1 vigorous session of 15-20 min + 2 days of strength.
Week 4: 3×/week 35-40 min moderate + 2 vigorous sessions of 15-20 min + 2 days of strength.

Validity: There is no "universal protocol"; this scheme is translates guides to a realistic progression. Adjust days and duration to add up 150-300 min/week and maintain adhesion.

Alarm signals

Chest pain or pressure that will not budge.
Intense shortness of breath or suddenly worsens.
Dizziness or syncope, sustained palpitations or pain that radiates to neck, jaw or arm.
Cold sweats or other unusual symptoms during exertion.

Discontinue activity and seek medical advice if you have any of these signs.

Frequently Asked Questions

Does it hurt to do "heart-healthy" exercise?
Your chest should not hurt. It is normal to feel muscular effort and faster respiration within the margins of the talk test. If chest pain appears, stop and consult.

I'm short on time, will 10-15 minutes help?
Yes, you can accumulate short blocks; the weekly sum is what counts.

Should I do strength if I "just want cardio"?
Yes, the strength twice a week favors the functional capacity and the metabolic control.

I am over 65, is anything different?
Add balance and maintain strength with slower progression; the benefit is still clear. Also check out hypertension y cholesterol if applicable to your case.

I live with a heart condition, can I?
In many cases yeswith previous evaluation and often within cardiac rehabilitation when appropriate.

References

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