Heart Health and Fitness: How Exercise Supports Cardiovascular Wellbeing

Understanding Heart Health and the Cardiovascular System

Your cardiovascular system includes the heart, blood vessels, and blood. When we refer to heart health, we’re talking about how efficiently your heart functions, its ability to pump blood and maintain proper circulation throughout your body.

Good heart health means:

• A strong and efficient heart muscle

• Elastic, plaque-free arteries and veins

• Resting blood pressure consistently below 130/90 mmHg

• Stable cholesterol and blood sugar levels within healthy ranges

Blood Pressure: The Basics

Blood pressure is the force of blood pushing against artery walls. It’s measured using two numbers:

• Systolic (top number): Pressure when your heart beats

• Diastolic (bottom number): Pressure when your heart rests between beats

Healthy blood pressure:

🩺 Below 120/80 mmHg

Why it matters:

• A consistently high or irregular heart rate increases stress on the heart

• Too much cholesterol can build up in the arteries, making it harder for blood to flow—this raises blood pressure and the risk of heart attack or stroke

How Physical Activity Supports Your Heart

Regular exercise is one of the most effective ways to protect and improve cardiovascular health. It helps to:

• Strengthen the heart muscle

• Improve blood circulation

• Lower blood pressure and cholesterol

• Enhance your body's ability to use oxygen (VO₂ max)

• Reduce the risk of heart disease and stroke

Safe, Low-Impact Exercise Options

If you have a heart condition or are just getting started, these activities are safe and beneficial:

• Treadmill walking: Control speed and incline to suit your level

• Stationary cycling: Upright or recumbent gentle on joints, great for the heart

• Hydrotherapy: Water-based walking or strength exercises to reduce joint strain

• Seated exercise: Seated marches, resistance bands, or light weights ideal for limited mobility or breathlessness

The Power of Interval Training

Evidence supports the benefits of interval training alternating short bursts of effort with rest or light activity (Mueller et al., 2021; Atakan et al., 2021; Weston et al., 2014; Wisloff et al., 2007).

Key benefits:

• Boosts VO₂ peak (a key measure of cardiovascular fitness)

• Improves oxygen uptake, stroke volume, and heart efficiency

• Enhances endurance and lowers resting heart rate

• Improves heart rate recovery—a sign of a well-conditioned heart

• Increases metabolic health (better glucose control, lipid profile, and insulin sensitivity)

Even 12 weeks of interval training can significantly improve cardiovascular fitness.

Signs Your Heart Health is Improving

Beyond just weight loss, here are signs of progress to look for:

• Faster recovery time after exercise

• Able to walk or cycle for longer durations

• Less breathlessness during daily tasks

• Lower resting heart rate

• Improved blood pressure and cholesterol levels

• Better energy, mood, sleep, and overall wellbeing

Exercise Guidelines for Heart Conditions

(Dibben et al., 2023; Pescatello et al., 2015)

Exercise is safe, evidence-based, and highly beneficial—even if you have an existing heart condition.

What are METs?

MET = Metabolic Equivalent of Task

1 MET = energy used at rest

5 METs = 5x energy of resting state

Example:

Brisk walking for 30 minutes ≈ 3.5–4 METs

Goal: 1000 MET-minutes/week

Aerobic Exercise:

• Frequency: 3–5 days/week

• Intensity: Moderate (40–70% VO₂ max)

• Duration: 30–60 mins/session

• Type: Walking, swimming, cycling, group cardio

• Benefits: Lower BP, increased cardiovascular capacity, reduced breathlessness

Resistance Training:

• Frequency: 2–3 days/week

• Intensity: Start low, progress slowly

• Type: Bodyweight, bands, light weights

• Tip: Avoid breath-holding (can spike BP)

• Benefits: Increased strength, joint support, insulin sensitivity

Combined Training:

A mix of aerobic and resistance training is safe and effective for improving cardiovascular health.

How an Exercise Physiologist Can Help

At Northside Allied Health, our Accredited Exercise Physiologists can help you safely improve your heart health by:

• Conducting personalised, evidence-based assessments

• Designing tailored exercise plans

• Monitoring heart rate, blood pressure, and progress

• Providing education and support around your condition

• Improving your confidence, health literacy, and quality of life

Ready to Take Control of Your Heart Health?

We’d love to help you move toward a stronger, healthier heart.

📞 Contact us today to book your initial assessment and get started on your journey.