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It’s Medical Monday!

Welcome back, everyone!


When people hear “exercise for heart health,” they often picture sweaty hours at the gym or pounding the pavement on a long run. But the truth is, you don’t need intense workouts to protect your heart. In fact, low-impact, moderate aerobic activity is one of the safest and most effective ways to maintain cardiovascular health—especially if you’re dealing with heart or vascular conditions. 


Why low aerobic exercise matters


Your heart is a muscle, and like any muscle, it gets stronger when you use it regularly. Aerobic exercise (the kind that gently raises your heart rate and keeps it up for a while) improves circulation, lowers blood pressure, and helps control weight and cholesterol. The key is consistency—not intensity.


Great options for low-impact movement:

  • Walking: The simplest and most underrated exercise. Even 20–30 minutes a day can make a huge difference for your heart health.

  • Stationary cycling: Easier on the joints than running, and you can control the pace to keep it comfortable.

  • Swimming or water aerobics: The water supports your body, making it low stress on your joints while still giving your heart a workout.

  • Elliptical training: Smooth, low-impact motion that’s great for people with knee or hip issues.

  • Tai Chi or light yoga: Not only good for flexibility and balance, but can also reduce stress, which is a big win for your heart.


How much is enough?


The American Heart Association recommends about 150 minutes of moderate aerobic activity per week—that’s just 30 minutes, five days a week. You don’t need to do it all at once. Even breaking it up into 10–15 minute sessions counts.


Tips to get started safely

  • Start slow and increase gradually.

  • Listen to your body—stop if you feel chest pain, dizziness, or unusual shortness of breath.

  • If you’ve had surgery, aortic disease, or other heart issues, check with your doctor about what’s safe for you.


Bottom line


You don’t need to run marathons to take care of your heart. A daily walk, some time in the pool, or a gentle bike ride can go a long way in keeping your heart strong and your body healthy. The best exercise is the one you’ll actually enjoy and stick with—so find something you like, and make it part of your routine.


As always, here are some great resources if you want to learn more:




Signing off,

Anirudh Karla


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