Getting 30 minutes of exercise at least five days a week will go a long way toward protecting your heart health. According to the cardiac care team at DiVagno Interventional Cardiology, M.D., P.A., in Rochelle Park, NJ, regularly engaging in physical activity will lower your chances of developing heart disease or having a stroke, two of the top five causes of death in the United States.

For optimal results, the American Heart Association (AHA) recommends combining a mixture of exercises ranging from moderate to vigorous intensity. You can also break down your exercise into multiple 10- to 15-minute segments throughout the day.

Here are several types of exercises you should focus on if you want to improve your heart health:

Aerobic Exercises 

Also known as cardio or endurance exercises, this includes physical activity that gets your heart rate up and makes you breathe harder. Although you want to challenge yourself, don’t work so hard that you aren’t capable of holding a conversation while you exercise; this could put too much strain on your system. If you have already been diagnosed with high blood pressure or cholesterol, the AHA suggests performing 40 minutes of aerobic exercises, such as walking, jogging, or biking, three to four times a week. For those who have joint problems, try sticking to low-impact aerobic exercises, like swimming.

Muscle-Strengthening Exercises 

In addition to aerobic exercises, the AHA also recommends trying to incorporate strength training exercises, like yoga or using weights and resistance bands. You should perform strength training at least two days a week, with two days of rest in between. These exercises will help to strengthen your bones, muscles, and connective tissues and increase your muscle mass, which will make it easier for you to maintain a healthier weight.

Balance Exercises 

When you perform balance exercises, you reduce your risk of fall injuries. Tai chi and yoga are both excellent physical activities for enhancing your balance, and they also both help to improve your strength and flexibility. You should try to include these or similar physical activities three or more times a week.

Stretching 

Stretching before or after you finish working out will make you more flexible. Flexibility makes it easier to perform everyday tasks and avoid injuries, improves your range of motion, and helps to circulate nutrients and blood.

For more help improving your heart health, contact the cardiac care team at DiVagno Interventional Cardiology, M.D., P.A., with over 25 years of experience serving Bergen County. You can schedule an appointment today by calling (201) 845-3535, or visit their website for more information about their practice. To connect with the doctors online, follow their Facebook and Twitter pages.