Exercise is key for a healthy heart. To help you learn how to start training and how to monitor your heart rate, we asked cardiologists Cheri Silverstein Fadlon, MD, Dan Makowski, DO, and Ronak Patel, MD, all with LVPG Cardiology, to weigh in. Each is a physician with Lehigh Valley Heart and Vascular Institute, and Makowski and Patel are part of the sports cardiology program, which provides cardiac health guidance for novice to experienced athletes.

Getting enough cardiovascular activity is important. “One study showed people who are active and engage in regular exercise can increase their life span an average of seven years,” Patel says. “Another study showed running as little as 10 minutes a day provides a cardiovascular benefit.”

How to figure your maximum predicted heart rate

You may find it helpful to know your maximum heart rate as you begin an exercise program. To determine your maximum predicted heart rate, subtract your age from 220. So, a 40-year-old would have a maximum heart rate of 180 beats per minute (bpm).

“For moderate exercise, you should look to achieve 50-70% of that rate. For more strenuous exercise, the top rate would be 85% of that rate. Moderate exercise would fall between 108 and 126 bpm,” says Silverstein Fadlon.

To determine your bpm, take your pulse for 15 seconds, then multiply the number of beats by four.

Did you know?

Getting enough physical activity could prevent 1 in 10 premature deaths (Centers for Disease Control and Prevention)

How to amp up from inactive to active

If you’re inactive, consult with your primary care provider before embarking on an exercise plan.

Both Makowski and Patel recommend starting out slowly. Warm-ups, cooldowns and stretching should always be part of your exercise regimen.

“If you are really conditioning your body the right way, there should be nothing beyond the normal soreness,” Makowski says. He adds that you should aim for moderate intensity.

Activities that require moderate intensity include:

• Walk briskly (4 mph)

• Heavy cleaning (washing windows, vacuuming, mopping)

• Mowing lawn (power mower)

• Bicycling, light effort (10-12 mph)

• Recreational badminton

• Tennis doubles

Patel adds that it’s normal to experience some shortness of breath and feel tired when you’re inactive and start running - but should improve with time. He recommends starting out with 15-30 minutes of walking or slow jogging.

“Do what you can and don’t overdo,” Makowski says. “Listen to what your body is telling you. If your body is telling you something’s wrong, don’t push through the symptoms.”

“Push yourself a little bit, but not to the point where you’re exhausted,” Patel says.

How your body benefits from exercise

Exercise benefits overall health, increasing good cholesterol and reducing bad cholesterol. It helps reduce obesity and blood pressure and improves insulin in blood sugar. It even helps you reduce stress.