Low Impact Exercises for a Healthy Heart

Low Impact Exercises for a Healthy Heart

Mar 10, 2023Sanguina Inc

Editor’s Note: This article is for informational purposes only. You should not use it to replace any professional medical advice, diagnosis, or treatment of any health issues. Any questions about your blood health should be directed toward a physician, hematologist, or other licensed healthcare professional.

Exercise is essential for maintaining a healthy heart. Low-impact exercises are often recommended to those with pre-existing heart conditions or anyone who is starting to exercise because of the strain that high-impact exercises can put on the body.

Heart disease is a serious condition that can have long-term repercussions on health and wellbeing. It is caused by an increase in heart rate, bad cholesterol, and fatty deposits in arteries that can lead to heart attack. Exercise helps reduce the risk of heart disease because it increases the heart rate allowing the heart muscles to become stronger. This improves circulation and helps to lower cholesterol levels1.

Best Low Impact Exercises For Your Heart

No matter your fitness level, strengthening your heart has positive impacts on your mental health and overall health. However, if you are someone that has pre-existing heart problems, avoid the type of exercises that are high impact or any high-intensity training.Let’s explore some of the best low-impact exercises for improving your heart health. Make sure to stretch and warm up!


Swimming is an excellent form of exercise because it is low impact and can provide both aerobic and resistance training benefits. It also uses many different muscle groups at once, so you get a full body workout while avoiding any sudden jarring motions that could be bad for your joints and heart. Additionally, swimming can improve your flexibility, coordination, balance, and posture. It is also great for reducing stress.


Walking is one of the easiest forms of exercise because it does not require any special equipment or skills to do it properly. It’s a regular exercise that can help lower blood pressure levels by increasing circulation throughout your body and strengthening your heart muscles over time. You can also walk at any pace you feel comfortable with—regardless of age or fitness level—so it’s a great low intensity activity that almost anyone can do.


Yoga has been around for centuries as an effective way to reduce stress and improve overall well-being through stretching and relaxation techniques. Yoga postures increase flexibility, build strength in muscles and joints, improve balance and coordination, help with breathing techniques as well as relaxation methods like meditation which have been scientifically proven to help reduce anxiety levels significantly2.

Tai Chi

Tai chi is a form of martial arts that originated in China. It is a low-impact exercise that can help to improve your balance and coordination. Tai chi can also help to reduce stress and anxiety, which can be beneficial for heart health. There are many different types of tai chi, so be sure to find a class that’s right for you.


Unlike other high intensity workouts, Pilates works with your body’s natural abilities which lets you customize your pace depending on what your body can handle. This makes it easier to prevent overexertion of knees, hips, and backs while still breathing oxygen deep into your body to help reduce blood pressure levels. Once adapted, Pilates allows you to take on more challenging exercise that will further improve your cardiovascular endurance.

Low impact exercises are great for people who want to start working out without putting too much strain on their bodies or those who have pre-existing conditions that limit their range of motion or ability to participate in certain activities. You can even ditch the gym equipment and use your body weight!

According to the American Heart Association, at least 2.5 hours of exercise is the weekly recommendation for both kids and adults. However, exercise doesn’t have to be complicated or intense; even taking a simple walk after dinner or swimming a few laps a few times a week can help reduce heart risks significantly. Taking better care of your heart involves making small changes like exercising for a few minutes every day which can make all the difference when it comes to heart health!


Pinckard, K., Baskin, K. K., & Stanford, K. I. (2019). Effects of Exercise to Improve Cardiovascular Health. Frontiers in cardiovascular medicine, 6, 69. https://doi.org/10.3389/fcvm.2019.00069

Jayasinghe S. R. (2004). Yoga in cardiac health (a review). European journal of cardiovascular prevention and rehabilitation : official journal of the European Society of Cardiology, Working Groups on Epidemiology & Prevention and Cardiac Rehabilitation and Exercise Physiology, 11(5), 369–375. https://doi.org/10.1097/01.hjr.0000206329.26038.cc

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