The heart-safe physical activity is one of the most effective strategies for preventing and controlling cardiovascular disease. However, not all exercise is suitable for everyone, especially those with risk factors or a history of heart disease. This guide, based on recommendations from the American Heart Association (AHA)the European Society of Cardiology (ESC) and the Mexican Official Standard (NOM)will help you exercise with safety and confidence.
Cardiovascular benefits of regular exercise
- Improves circulation and tissue oxygenation.
- Lowers blood pressure and LDL cholesterol.
- Increases HDL cholesterol (protective).
- Controls weight and improves physical endurance.
- Reduces stress and improves sleep quality.
Principles for safe exercise
- Preliminary evaluation: Consult your cardiologist before starting an exercise program, especially if you have symptoms such as chest pain or shortness of breath.
- Gradual progression: Gradually increase the intensity and duration.
- Listen to your body: Discontinue activity if you notice chest pain, dizziness or severe palpitations.
- Hydration and temperature: Avoid intense exercise during hours of extreme heat, something relevant in climates such as Puerto Vallarta.
Table of recommended activities according to heart condition
| Condition | Recommended exercises | Exercises to avoid |
|---|---|---|
| Healthy heart | Hiking, swimming, cycling, yoga | None, if performed with technique and progression. |
| Controlled hypertension | brisk walking, exercise bike, tai chi | Very heavy weight lifting |
| Stable arrhythmias | Gentle yoga, pilates, swimming | Unsupervised high intensity exercise |
| Stable coronary artery disease | Supervised walking, aquagym | Exercises at high altitudes without adaptation |
| Controlled heart failure | Recumbent bike, low-impact exercises | Contact or very strenuous sports |
Ideal frequency and intensity
- Frequency: 150 minutes per week of moderate aerobic activity or 75 minutes of vigorous activity.
- Moderate intensity: You can talk but not sing while exercising.
- Vigorous intensity: You can only say short sentences without running out of breath.
Physical activity in Puerto Vallarta: ideal options
Puerto Vallarta offers a privileged environment to exercise:
- Walks along the boardwalk overlooking the sea.
- Hiking on nature trails.
- Swimming in pools and safe beach areas.
- Low-impact group classes at local gyms.
Frequently asked questions about heart-safe physical activity
Should I have a check-up before I start exercising?
Yes, especially if you are over 40, have cardiovascular risk factors or symptoms such as shortness of breath or chest pain.
Can I do weights if I have hypertension?
Yes, but with moderate loads, more repetitions and avoiding holding your breath.
What exercises are best for lowering cholesterol?
Aerobic exercise such as walking, swimming or cycling, combined with moderate strength.
Is it safe to run if I had a heart attack?
It depends on medical evaluation and completion of a supervised cardiac rehabilitation program.
Schedule your cardiology evaluation in Puerto Vallarta to receive a physical activity plan tailored to your health and lifestyle.
Appointment Form
References:
- American Heart Association. Recommendations for Physical Activity in Adults.
- European Society of Cardiology. Exercise and Sports Cardiology Guidelines.
- Mexican Official Standard NOM-037-SSA2-2012, Prevention and control of cardiovascular diseases.
Note: This content is educational and is not a substitute for medical consultation.