How to Strengthen Your Heart

The heart needs exercise just like any other muscle. Live longer and healthier by pumping it up!

You will need

  • Clothing suitable for exercise
  • Sneakers
  • A watch

Step 1 Exercise regularly Perform at least 30 minutes of aerobic exercise, three to five times a week. For best results, aim to work at 65% to 85% of your maximum heart rate, or MHR.

Step 2 Increase the intensity Increase your exercise intensity every two weeks. Add more minutes to your cardio sessions, maintain your heart rate closer to 85% of your max, or increase the distances of your runs and bike rides.

Step 3 Eat smart Eat plenty of fruit, vegetables and lean protein, and cut back on saturated fats. A healthy diet can reduce levels of cholesterol, a fatty substance that can cause plaques, scarring and inflammation in the heart.

Step 4 Cut out junk food Decrease the amount of sugared foods, fried foods, and junk foods in your daily diet, and before you know it you’ll be on your way to a better ticker.