Regular exercise is one of the cornerstones of maintaining a healthy heart. However, not all types or intensities of physical activity are suitable for everyone, especially if there is a prior diagnosis of cardiovascular disease or risk factors. Know how to exercise safely allows you to take advantage of the benefits of movement without compromising your health.
Why does exercise benefit the heart?
Moderate and constant physical activity:
- Improves circulation and tissue oxygenation.
- Helps control blood pressure and cholesterol levels.
- Reduces the risk of heart attack and stroke.
- Promotes healthy weight and glucose regulation.
- Reduces stress and improves sleep quality.
Who should consult before starting an exercise program?
According to the American Heart AssociationIf you are a patient, it is advisable to consult a doctor before starting physical activity:
- You have chest pain or discomfort on exertion.
- You have dizziness or shortness of breath with no apparent cause.
- You have a history of heart attack, arrhythmias or heart failure.
- You suffer from uncontrolled hypertension or diabetes.
- You lead a prolonged sedentary lifestyle.
At Puerto Vallartamany clinics offer pre-sport evaluations which include electrocardiogram and stress tests, essential to know your cardiovascular capacity before training.
Types of cardioprotective physical activity
| Type | Examples | Key benefits |
|---|---|---|
| Moderate aerobic | brisk walking, swimming, gentle cycling, cycling, etc. | Strengthens the heart and improves endurance |
| Strength training | Light weights, elastic bands, self-weight exercises, etc. | Maintains muscle mass and active metabolism |
| Flexibility and balance | Yoga, stretching, tai chi | Reduces muscle tension and prevents falls |
| Recreational activities | Dancing, hiking, adapted sports, etc. | Increases motivation and mental well-being |
Recommended intensity
- Moderate: you can talk while exercising, but not sing. Example: walking fast or riding a bike at a steady pace.
- Vigorous: you can only say a few words without getting out of breath. Example: jogging or swimming at a fast pace.
Most adults should aspire to 150 minutes per week of moderate activity or 75 minutes of vigorous activity, distributed over several days.
Precautions for safe training
- Warm up at least 5-10 minutes before the session.
- Avoid starting or stopping abruptly; include gradual cooling.
- Hydrate before, during and after exercise.
- Listen to your body: stop if you feel chest pain, dizziness or severe shortness of breath.
- Protect joints with proper footwear and safe surfaces.
Example of a safe weekly routine
- Monday: Walking at a brisk pace for 30 minutes.
- Tuesday: Yoga or stretching 30 minutes.
- Wednesday: Light weights + elastic bands 20 minutes + walking 15 minutes.
- Thursday: Gentle swimming 30 minutes.
- Friday: Brisk walking or biking 30 minutes.
- Saturday: Dancing or moderate hiking 40 minutes.
- Sunday: Active rest (relaxed walking, mobility).
Adaptation to the environment of Puerto Vallarta
The climate and geography offer a variety of options: walking along the boardwalk, swimming at safe beaches, cycling on flat routes, and taking advantage of parks for training. It is recommended to avoid the hottest hours of the day and stay well hydrated to prevent heat stroke.
Take the first step
Safe exercise is a direct investment in your cardiovascular health. With medical guidance and a tailored routine, it is possible to enjoy its long-term benefits without taking unnecessary risks.
📅 Schedule your cardiological and physical evaluation in our clinic in Puerto Vallarta and receive a personalized safe activity plan.
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References
- American Heart Association - Physical Activity Recommendations
- European Society of Cardiology - Sports Cardiology Guidelines
- NOM-030-SSA2 - Prevention, detection and treatment of arterial hypertension.
Legal note: This content is informational and is not a substitute for medical advice. Consult a professional before starting any exercise program.