Clinical ResourcesPatient Content LibraryPatient Content Library 2021Exercise for a healthy heart
Clinical Resources

Exercise for a healthy heart

CAPTION: February 2021

Regular physical activity not only makes you feel great, it improves your heart health too. Exercise gets your heart pumping, helps you lose weight, and helps to maintain healthy blood pressure and cholesterol levels. Even small increases in activity, duration, or intensity can positively enhance your health and wellbeing.

How do you measure up to the Australian government’s recommendations?

18-64 years:
- Be active on 5 or more days of the week.
- Aim for 2 ½ to 5 hours a week of moderate intensity exercise (makes your heart beat faster without being breathless) or
- 1 ¼ -2 ½ hours a week of vigorous intensity activity (makes you breathe more heavily and increases heart rate).
- Include muscle strengthening (e.g. resistance training) at least 2 days a week.

65 years and older:
- Aim for at least 30 minutes of moderate intensity physical activity on most, preferably all days.

Make it fun by doing the things you love and include a wide variety of activities e.g. walking the dog, bushwalking, cycling, swimming, skipping, yoga, pilates, dance classes, martial arts, gym. The options are endless!

If you’re out of shape, start slowly and build up over time as your strength and fitness increase. Natural healthcare practitioners are experts in lifestyle medicine and can recommend physical activity to suit your health status and fitness goals. You can find a qualified practitioner at