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6 Low-Impact Cardio Workouts for Heart Health

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A healthy heart is considered the foundation of overall health and wellness. There are many ways to promote heart health, from healthy eating habits, adequate sleep, limiting stress and regular movement. Today we’ll look at how movement, particularly low-impact cardio exercises, can benefit your heart health. But why low-impact cardio? Low-impact cardio workouts are a great way to improve heart health and are an accessible option for beginners, seniors, or those with joint issues. Keep reading for 6 ways you can get started today.

woman at gym using low impact cardio machine

6 Best Low-Impact Cardio Workouts

Here are six of the best low-impact cardio workouts and why they are accessible for most individuals.

1. Walking

Walking is a simple yet effective cardio workout. You don’t necessarily need any equipment to get started, and walking can be adapted to all fitness levels.

  • Tip for success: Maintain a brisk pace for 30 minutes a day.

Read: How to Start a Walking Routine 

 

2. Cycling

Cycling is great for improving leg strength and cardiovascular endurance. You can take your bicycle outside and enjoy a ride in the great outsides or complete your workout on a stationary bike, many of which have virtual classes.

  • Tip for success: Focus on maintaining a steady, moderate pace.

 

3. Swimming

Swimming provides a full-body workout that’s easy on joints, making it perfect for those who may struggle with other types of exercise due to joint pain. Not only is it an ideal cardio exercise for heart health, but it can also improve lung capacity and overall stamina.

  • Tip for success: Join a class for extra motivation.

 

4. Elliptical Training

Elliptical machines are a popular choice for those looking for a cardio workout. They provide a similar effect to running but without impact on knees. When you focus on using both the arms and legs you can engage your entire body to get a more robust workout.

  • Tip for success: Adjust resistance for more challenging sessions. 

 

5. Dance Workouts 

Dance classes are a fantastic and fun way to get moving while improving cardiovascular health. Depending on your preference, they can be done at home or in group classes.

  • Tip for success: Choose a style that you enjoy to stay motivated.

 

6. Yoga and Pilates

Certain styles of yoga and pilates make for a great cardio workout that include a full-body dynamic flow that can boost heart rate. These types of workouts provide a perfect combination of strength, flexibility, light cardio and even stress reduction.

  • Tip for success: Try power yoga or a fast-paced Pilates session for added intensity.

Additional Tips for Supporting Heart Health

5 Heart Healthy Breakfasts to Promote Longevity

Top Ten Tips for Choosing Heart-Healthy Snacks

5 Reasons Why Everyone Should Know CPR

These low-impact cardio exercises offer a fantastic way to strengthen your heart, improve circulation, and support overall well-being. Adding just one of these workouts to your routine can put you on the path toward a healthier lifestyle.

But remember, protecting your heart goes beyond exercise. Learning CPR is an empowering, life-saving skill that can make all the difference if you encounter an emergency situation. Taking the time to get CPR certified means you can be ready to act quickly if someone’s heart depends on it.

HeartCert is your trusted training partner for CPR, ACLS, PALS, EMR, First Aid, CNA, IV, EKG and more, throughout the United States.

Courses include CPR/AED/First Aid, Basic Life Support (BLS), Advanced Cardiac Life Support (ACLS), Pediatric Advanced Life Support (PALS), Certified Nursing Assistant training, IV training, EKG training, babysitter basics and more. Courses and certifications from both the American Heart Association and American Red Cross are available.We offer virtual courses and certifications, in all 50 states as well as in-person classes at our headquarters, HeartCert CPR Eagan and major cities in Iowa, Illinois, Georgia, Michigan, Minnesota, Mississippi, Nebraska, Pennsylvania, Texas and Wisconsin.

The 9 Best Exercises For Heart Health

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With heart disease on the rise, keeping your heart healthy has never been more important. Physical activity and regular exercise are some of the most effective ways to promote an overall healthy lifestyle and heart health. In this blog, we’ll highlight 9 simple yet powerful exercises you can start today to keep your heart in tip-top shape and keep your body functioning optimally.

young man runner tying shoelaces

Why a Heart Health is Important

Maintaining a healthy heart is essential for overall health for many reasons.

Some of the many possible benefits include:

  • Higher energy levels
  • Improved physical fitness
  • Lower risk of heart disease, including heart attacks and strokes
  • Better aging and quality of life
  • A prolonged lifespan

Best Exercises for a Healthy Heart

1. Walking

Walking is one of the most accessible forms of exercise and is an excellent way to get your heart rate up, improve cardiovascular fitness and promote a healthy heart. In fact, according to a study by the British Journal of Sports Medicine, getting 9,000 to 10,000 steps per day can lower the risk of developing cardiovascular disease by 21%. 

Related: 

How to Start a Walking Routine

Upping Your Step Count May Increase Your Lifespan

2. Yoga

Yoga can be a great exercise option for heart health. A slower yoga practice can help improve flexibility and reduce stress, whereas styles like Vinyasa or Power Yoga can elevate the heart rate and improve circulation, both leading to improved heart health.

3. Swimming

Swimming is an excellent way to dive into physical activity. It’s gentle on the joints and accessible to many, making it a perfect choice for those who might find more intense exercises challenging. In fact, a study found that “cardiovascular disease mortality risk was 41% lower in those who reported participating in swimming” than those who reported participating in no sports.

4. HIIT

High-intensity interval training, or HIIT, consists of short bursts of fast-paced exercises that quickly get your body into a fat-burning state. This is ideal for a healthy heart because the rapid increase and decrease in heart rate can strengthen your heart and improve circulation. 

5. Kickboxing

This fun and energy-filled workout will increase your heart rate and help boost endurance. The blend of punching, kicking, and intense movements not only helps reduce stress levels but also builds strength and stamina, leading to a healthy heart.

6. Circuit Training

Circuit training is another ideal activity for heart health because you perform a series of exercises one after another, combining strength-based exercises with a mix of cardio which elevates your heart rate, builds muscle and improves endurance. 

7. Pickleball

Pickleball is a fast-paced game that combines elements of tennis, badminton, and table tennis. This sport has rapidly grown in popularity as it’s easy to learn and a good way to get a fun, full-body workout while improving your reflexes and cardiovascular health.

8. Cycling

Cycling is another popular exercise that can improve cardiovascular health. You can ride outside and enjoy the great outdoors or train inside on a stationary bike. This low-impact exercise helps to strengthen muscles, improve endurance, and can be adapted to any fitness level.

9. Dancing

Whether it’s a night on the town or a Zumba class at the gym, dancing is a fantastic way to promote a healthy heart. Whole body movement, increased heart rate and positive energy all contribute to a healthy body.

Partaking in one or more of these exercises is a great way to promote a healthy lifestyle and heart health. Another great way to protect the hearts of those around you is by being prepared for emergencies with the life-saving skills of CPR. You never know when a medical situation could arise where you could save a life. Register today for an online or in person session and gain the skills and confidence to respond effectively and keep a nearby heart beating strong when it matters most.

Register Today

HeartCert is your trusted training partner for CPR, ACLS, PALS, EMR, First Aid, CNA, IV, EKG and more, throughout the United States.

Courses include CPR/AED/First Aid, Basic Life Support (BLS), Advanced Cardiac Life Support (ACLS), Pediatric Advanced Life Support (PALS), Certified Nursing Assistant training, IV training, EKG training, babysitter basics and more. Courses and certifications from both the American Heart Association and American Red Cross are available.We offer virtual courses and certifications, in all 50 states as well as in-person classes at our headquarters, HeartCert CPR Eagan and major cities in Iowa, Illinois, Georgia, Michigan, Minnesota, Mississippi, Nebraska, Pennsylvania, Texas and Wisconsin.

5 Heart Healthy Breakfasts to Promote Longevity

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Breakfast is often referred to as the most important meal of the day. Eating a healthy breakfast each morning helps fuel your body to stay energized. Because of this, it’s essential to choose foods that will leave you feeling satiated and energized and not weighed down and sluggish. Choosing a heart-healthy option not only allows you to tackle the day but also promotes a healthy heart and potentially contributes to increased longevity.

fresh fruits and oatmeal on a wooden cutting board

Heart Healthy Breakfasts That Promote Longevity

A heart-healthy breakfast sets the stage for your entire day’s nutrition intake. Start your day with whole grains, fruits, and lean proteins to fuel your body and protect your heart. Incorporating fiber and healthy fats while avoiding excess sugars and processed foods makes a difference in how you feel throughout the day and your overall well-being. With mindful choices, you can enjoy delicious and nutritious meals that support long-term heart health. Here are several heart-healthy breakfast options we’ve found to add to your morning meal rotations.

heart shaped sweet potato

Sweet Potato Breakfast Scramble

Sweet potatoes are an excellent heart-healthy food option. They are filling due to their high fiber content and contain several vitamins and antioxidants, which help lower cholesterol and reduce inflammation. Sweet potatoes can be made to be sweet or savory for breakfast. Top them with yogurt, fruit and honey, or chop them and saute them with veggies and eggs.

Sweet Potato Breakfast Scramble Recipe From Land of 10,000 Recipes:

Sweet Potato Breakfast Scramble

Fruit Oatmeal Yogurt Parfaits

fruit and granola over yogurt

With fresh fruit, hearty oatmeal, and protein-packed yogurt, this trio creates a delicious and heart-healthy breakfast option. Choosing fruits like blueberries and blackberries keeps the glycemic index relatively low and adds antioxidants that promote longevity.

Fruit Oatmeal Yogurt Parfait Recipe From American Heart Association:

Fruity Oatmeal Yogurt Parfaits

Are You Eating Enough Fiber for Heart Health? 

Veggie Omelet

heart healthy veggie omelet

A veggie omelet is another nutritious breakfast choice, as it combines egg whites or a mix of whole eggs with a variety of vegetables. The vegetables add fiber, vitamins, and minerals that help reduce heart disease risk. Using egg whites can lower cholesterol intake, while whole eggs provide essential nutrients for overall health.

Veggie Omelet Recipe From EatingWell:

Vegetable Filled Omelets

Related Read: Top Ten Tips for Choosing Heart-Healthy Snacks 

Avocado Toast with Whole Grain Bread

Avocado toast with egg

Avocado toast is a popular meal that can be enjoyed for any meal, but most commonly served at breakfast. It is a heart-healthy option due to its high content of monounsaturated fats from avocado, which helps lower bad cholesterol levels. Whole grain bread provides fiber, which supports heart health by improving digestion and stabilizing blood sugar levels. Adding an egg boosts protein intake, further supporting overall health.

Avocado Toast Recipe From Skinny Taste: 

Avocado Toast with Sunny Side Egg

Chia Seed Pudding

Chia seed pudding in glass jar

Chia seed pudding is a heart-healthy breakfast option due to its high omega-3 fatty acid content, which helps reduce inflammation and improve heart health. It can be made in a variety of ways; add a dollop of nut butter for healthy fats and protein or by adding fresh fruits that provide antioxidants and vitamins.

Chia Seed Pudding Recipe From EatingWell:

Chia Seed Pudding

Looking for more ideas? Here’s 23 more heart-healthy breakfast recipes from EatingWell.

23 Heart-Healthy Breakfast Recipes in 15 Minutes

Selecting heart-healthy breakfasts can make a difference in maintaining cardiovascular heart health. Choosing whole foods, high-fiber options, and healthy fats to support heart wellness and lower your risk of heart disease. Be mindful of portion sizes and try to limit processed foods. With some planning and preparation, you can make your breakfast both nutritious and heart-friendly, contributing to a longer, healthier life. 

Want to know another way to make a difference and protect the hearts around you? CPR training is a valuable skill that can save lives when every second counts. Sign up for an in-person or online session today.

Register Today

HeartCert is your trusted training partner for CPR, ACLS, PALS, EMR, First Aid, CNA, IV, EKG and more, throughout the United States.

Courses include CPR/AED/First Aid, Basic Life Support (BLS), Advanced Cardiac Life Support (ACLS), Pediatric Advanced Life Support (PALS), Certified Nursing Assistant training, IV training, EKG training, babysitter basics and more. Courses and certifications from both the American Heart Association and American Red Cross are available.We offer virtual courses and certifications, in all 50 states as well as in-person classes at our headquarters, HeartCert CPR Eagan and major cities in Iowa, Illinois, Georgia, Michigan, Minnesota, Mississippi, Nebraska, Pennsylvania, Texas and Wisconsin.

Innovations in Lifesaving Education: What Sets HeartCert Apart

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In today’s modern society, acquiring vital lifesaving knowledge, including CPR, BLS, and other crucial skills, is increasingly important. These skills have the potential to make a life-or-death difference in emergency situations. Whether you’re a healthcare professional seeking essential training or an individual looking to be well-prepared for unexpected emergencies, these skills are not only highly desirable but are often mandatory in various workplaces such as schools, restaurants, and manufacturing facilities.

So what sets apart one training partner from the rest? At HeartCert, we are not just another training provider. We are on a mission to enhance your lifesaving education by bringing you the latest and greatest in training capabilities. Let’s explore some of the unique features and characteristics we implement that set us apart from the rest.

Training Flexibility

In our fast-paced world, we understand the ongoing demands of your life and the value of your time. Everyone is pulled in many directions, resulting in schedules to handle and commitments to tend to. That’s why our training schedules are designed to be flexible, allowing you to fit in your lifesaving education without disrupting your busy schedule. Whether it’s weekends, evenings, online or in-person, that works best for you and your agenda, HeartCert has you covered.

Find out more: Customized CPR Training that Fits Your Life and Schedule

Innovative Training Technology

Technology has been advancing rapidly in recent years, but recently, its capabilities have become increasingly impressive. From smartphones that seem to get smarter every day to the limitless possibilities of artificial intelligence, we’re harnessing these tools to enhance your learning experience. By integrating the latest technology into our lifesaving courses, we’re ensuring that you’re always one step ahead.

Having access to both in-person and online courses is crucial, giving learners the flexibility to choose the best option for their needs. But what if you could have the best of both worlds? That’s where our hybrid courses come in. These courses blend online learning with in-person components, offering a comprehensive learning experience. This can include hands-on group clinics and even our innovative Kiosk technology, ensuring that you get the most effective and engaging training possible.

Lifesaving Education Experts

You can take a course to learn anything, but if the information and instructors are not well-informed or experienced, you will have a difficult time gaining anything valuable out of this experience. This is why learning from our experienced experts in the field, who make the education process informative and engaging, is absolutely imperative. At HeartCert, our team of top-notch instructors bring their expertise to ensure that you receive the highest quality of education, giving you the confidence to handle any emergency situation. 

You also want a training provider that offers an extensive class offering. Even if you only plan to start with an introductory CPR class, you may decide to take an additional course in the future that gives you the ability to extend your skills. At HeartCert, we provide classes for HeartSaver CPR, AED and First Aid, BLS, ACLS, PALS, CNA training, TMA, IV training and more. 

At HeartCert, our goal is to be the #1 trusted partner nationwide for CPR, AED, CNA and healthcare provider safety training, and in order to do so, we are providing our students, customers and partners with exceptional experiences, cutting-edge technology and unsurpassed training and support. Explore our trainings today and find the right fit for you.

Explore HeartCert’s Lifesaving Trainings

HeartCert is your trusted training partner for CPR, ACLS, PALS, EMR, First Aid, CNA, IV, EKG and more, throughout the United States.

Courses include CPR/AED/First Aid, Basic Life Support (BLS), Advanced Cardiac Life Support (ACLS), Pediatric Advanced Life Support (PALS), Certified Nursing Assistant training, IV training, EKG training, babysitter basics and more. Courses and certifications from both the American Heart Association and American Red Cross are available. We offer virtual courses and certifications, in all 50 states as well as in-person classes at our headquarters, HeartCert CPR Eagan and major cities in Iowa, Illinois, Georgia, Michigan, Minnesota, Mississippi, Nebraska, Pennsylvania, Texas and Wisconsin.

Recognizing When CPR Should Not Be Used

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CPR is a lifesaving skill that can make all the difference in an emergency situation. However, it is equally important to be aware that there are appropriate times to utilize this technique and other times where CPR should not be administered. So how can you identify when you should and when you shouldn’t? Find out the signs so you can be prepared and know how to best respond in an emergency.

How to Know When CPR Should Not Be Used

Here are some ways to quickly and effectively identify when CPR should not be used. 

Hazardous Conditions:

Another time when CPR should not be initiated if there are dangerous or hazardous conditions present that pose a threat to your safety, such as ongoing fire, exposure to dangerous chemicals, or unstable structures.

Lack of Training and Skills:

If you lack the necessary training and skills to perform CPR effectively, CPR should not be performed, as improper techniques can potentially harm the victim further.

Learn More: 5 Reasons Why Everyone Should Know CPR

Signs of Irreversible Death:

In the case that an individual shows evident signs of irreversible death, CPR should not be performed. These signs would include decapitation, decomposition, rigor mortis (stiffening of the body muscles), and dependent lividity (reddish-blue discoloration of the skin).

Signs of Breathing: 

If you come across a person who seems unconscious, it is imperative to check their breathing before performing CPR. If you notice that the individual is breathing, then it is not necessary to perform CPR. Instead, you should monitor their breathing and pulse until medical help arrives.

Now that you know several scenarios in which you should not perform CPR, how about when you should? 

Signs of Cardiac Arrest

Here are several signs of cardiac arrest and identifying when you should perform CPR: 

  • Unconsciousness 
  • No breathing 
  • No pulse

If the individual is unconscious, not breathing or does not have a pulse, then it is essential to start performing CPR immediately while waiting for professional medical attention.

Knowing how to perform CPR and staying up to date in your certifications is critical in being capable of saving a life if the moment presents itself. Understanding and recognizing the times you should and shouldn’t not use this skill set is equally important. If you are ready to learn CPR, need to renew your certification or have questions, HeartCert is your trusted resource.

Register for an online session or in-person training near you today.

Register Today

HeartCert is your trusted training partner for CPR, ACLS, PALS, EMR, First Aid, CNA, IV, EKG and more, throughout the United States.

Courses include CPR/AED/First Aid, Basic Life Support (BLS), Advanced Cardiac Life Support (ACLS), Pediatric Advanced Life Support (PALS), Certified Nursing Assistant training, IV training, EKG training, babysitter basics and more. Courses and certifications from both the American Heart Association and American Red Cross are available. We offer virtual courses and certifications, in all 50 states as well as in-person classes at our headquarters, HeartCert CPR Eagan and major cities in Iowa, Illinois, Georgia, Michigan, Minnesota, Mississippi, Nebraska, Pennsylvania, Texas and Wisconsin.

Is CPR the same as BLS?

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After seeing the terms CPR and BLS, you might be under the impression they are the exact same thing. However, there are noticeable differences between the two life-saving procedures. Learn from our expert team at HeartCert CPR to discern the difference between cardiopulmonary resuscitation and Basic Life Support below and get the tools you need to save a life one day.

What Is CPR?

CPR (cardiopulmonary resuscitation) is a life-saving technique that uses a combination of rescue breaths and chest compressions to keep blood flow going after someone stops breathing or their heart stops — that way, the person’s brain isn’t oxygen-deprived during the episode. Unlike in the movies though, CPR isn’t a magical fix-all that immediately causes the person to start breathing after a few chest compressions. It’s used more so to increase the person’s odds of survival until EMTs arrive and take over.

5 Reasons Why Everyone Should Know CPR

What Is BLS?

BLS (Basic Life Support) is medical care that combines life-saving techniques and procedures in response to cardiac arrest, respiratory issues, or obstructed airways. BLS is the all-encompassing act of using CPR, AED (automated external defibrillators), and airway obstruction removal techniques in emergency situations. Oftentimes, emergency responders, medical professionals, and public safety members will be certified in CPR and BLS.

What’s the Difference Between CPR and BLS?

The easiest way to discern the difference between CPR and BLS is that CPR is often used by non-medical professionals whereas BLS is necessary in the healthcare field. CPR is the basic method that people learn to keep someone alive until a medical professional arrives while BLS happens once EMS takes over.

When Is CPR Used vs. When Is BLS Used?

CPR is used as a life-saving technique when someone’s heart stops beating, slows down, or ineffectively circulates blood to the brain. BLS, on the other hand, encompasses cardiac arrest, respiratory issues, or obstructed airways. While CPR is a more general practice, BLS is the medical-grade version that is a little more versatile in its application.

Where to Get BLS or CPR Certified

After discerning the difference between BLS and CPR certification, you may be wanting to get certified in one or both life-saving techniques. Here at HeartCert, we offer immersive in-person classes and online certifications. If you are interested in learning to save a life one day, register for a course today.

Register Today

HeartCert is your trusted training partner for CPR, ACLS, PALS, EMR, First Aid, CNA, IV, EKG and more, throughout the United States.

Courses include CPR/AED/First Aid, Basic Life Support (BLS), Advanced Cardiac Life Support (ACLS), Pediatric Advanced Life Support (PALS), Certified Nursing Assistant training, IV training, EKG training, babysitter basics and more. Courses and certifications from both the American Heart Association and American Red Cross are available.We offer virtual courses and certifications, in all 50 states as well as in-person classes at our headquarters, HeartCert CPR Eagan and major cities in Iowa, Illinois, Georgia, Michigan, Minnesota, Mississippi, Nebraska, Pennsylvania, Texas and Wisconsin.