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Heart-safe physical activity

  • Prevention & Lifestyle
physical-activity-safe-heart

Medically reviewed by Dr. Karla Moraima Castolo - Clinical Cardiologist
Know your credentials

The heart-safe physical activity is one of the decisions with the greatest impact on your health. Current guidelines recommend accumulating 150-300 minutes per week of moderate activity o 75-150 of vigorous, or a equivalent combination, and add strength two days per week. The talk test helps to ground the intensity: if you can talk in short phrases without running out of air, you are in moderate; if you can only say few words, is 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.

TL;DR

  • Define a realistic weekly target and accumulate it in blocks: it all adds up.
  • Prioritize constant moderate; Add vigorous only when you can tolerate the effort well.
  • Includes strength two days per week for metabolic and functional support.
  • If you have symptoms on exertion or cardiac history, requests clinical assessment; In many cases, it is advisable to cardiac rehabilitation.
  • Progress near 10-20 % per week and uses signals from the body to adjust.

The essentials in a minute

  • Minutes per week: 150-300 in moderate or 75-150 in vigorous; you can combine them.
  • Strength: at least two days a week with large muscle groups.
  • Breaks the sedentary lifestyle: stand up and move around briefly every so often; any useful movement counts.
  • Expected benefits: better control of pressure, lipids and glucose and lower risk of long-term cardiovascular events.

Who to consult before starting

  • Symptoms with exertion: pain u chest tightness, disproportionate shortness of breath, dizziness or syncope o sustained palpitations.
  • Recent background: infarction, angioplasty, cardiac surgery or cardiac insufficiency. In many cases it is recommended cardiac rehabilitation.
  • Special conditions: pregnancy without previous activity o multiple comorbidities.
  • Security concerns: considers a cardiological check-up if you have not valued yourself in the last year.

Critical reasoning: ask for a valuation no is a hindrance; 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

  1. Warm-up 5-10 minutes with gentle walking and mobility of shoulders, hips, knees and ankles.
  2. Progression 10-20 % per week in time or load; prioritizes proof on intensity.
  3. Environment and footwearstable surface, good illumination; avoids extreme heat and dehydration.
  4. Hydration and breaksStop if dyspnea exceeds what is expected.
  5. MedicationsDo 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 cycling, 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 and range of motion control.

Useful combinations: if you are short of time, mix two short vigorous sessions (20-25 min) with one or two moderate (30-40 min), plus force, to reach the weekly total.

Indicative 4-week base plan

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

  • 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.

For a personalized plan according to your age, condition and goals, schedule your assessment.

References

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