physical activity

Physical activity is any movement that makes your muscles work and burns energy — and for the heart it behaves like training for an athlete: regular, moderate effort makes the cardiovascular system more efficient and resilient. You do not need a gym; brisk walking, cycling, gardening and active chores all count.

Its benefits are broad and well proven. Regular activity lowers blood pressure, improves the cholesterol profile, helps control weight and blood sugar, eases stress, strengthens the heart muscle and improves the blood vessels' ability to dilate. A common target for adults is roughly 150 minutes of moderate activity per week, plus some muscle-strengthening, but any increase from inactivity yields outsized gains.

The dose matters and so does safety. The steepest benefit comes from moving from doing nothing to doing a little, with smaller added gains beyond that. People with known heart disease should usually build up gradually and, after an event, ideally within a structured rehabilitation program — making exercise a treatment to be guided, not just an aspiration.