![\"Emily](\"https:\/\/www.newsbeep.com\/ie\/wp-content\/uploads\/2026\/04\/Untitled-25-6859111.jpg\" "\\"Emily")
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Cardiac nurse Emily McGrath explains where to start with exercise (Image: BHF\/Getty)<\/p>\n
Exercise<\/a> is one of the key pillars of health but around a third of UK adults not get the recommended 150 minutes of moderate physical activity per week. A recent survey of more than 4,500 people by the British Heart Foundation (BHF) found 70% would be more motivated if they focused on having fun and enjoying themselves. BHF senior cardiac nurse Emily McGrath has shared with the Express her list of seven exercise to try and how each one could have heart health<\/a> benefits.<\/p>\n Emily said: \u201cResearch shows us that being physically active, including regular exercise, reduces the risk of cardiovascular disease by up to 35%. But with so many trends and confusing messages out there, it can be tricky to know where to start, especially if you are new to exercise or your lifestyle is usually very sedentary. Finding things you can easily fit into your day-to-day routine and that you enjoy doing will help, as that\u2019s what is going to make you want to stick with it.”<\/p>\n Read more: Major heart scan breakthrough could predict disease 5 years early <\/a><\/p>\n Emily advised anyone who is new to exercise or returning to it after a period of being inactive to start slowly and build up gradually.<\/p>\n She added: “Anyone with a history of cardiovascular conditions or pre-existing health issues should always seek advice from their own doctor or healthcare team before starting a new exercise regime.\u201d Here\u2019s her list of exercises to consider:<\/p>\n 1. Walking<\/p>\n Emily says: \u201cWalking is a fantastic way to build up your activity levels, especially if you have been inactive for a while. It\u2019s low impact, doesn\u2019t require any special kit aside from suitable footwear and possibly a jacket, and now that spring is finally here it\u2019s also a great way to get outside for some fresh air and sunshine, if you\u2019re lucky!<\/p>\n \u201cFrom a cardiovascular perspective, regular walking helps lower your blood pressure<\/a> and cholesterol levels, which reduces your risk for developing type 2 diabetes<\/a> and cardiovascular diseases.<\/p>\n “It also helps you maintain a healthy weight, which is really important as that can help reduce your risk of heart attacks and strokes.<\/p>\n \u201cStart slowly and aim to build up your pace and distances gradually. Even if it\u2019s just 10 minutes at a time to begin with, every step really does count.<\/p>\n “BHF\u2019s \u2018Walk for Hearts’ challenge gives participants the option to choose between three distance targets, starting from a mile day. Challenges like this are a great way to set goals to work towards and track your progress.\u201d<\/p>\n 2. Swimming<\/p>\n Swimming is a great option if you want a full-body workout that gets your heart rate up while avoiding anything high-impact, Emily says.<\/p>\n She adds: \u201cIf you\u2019re not ready to swim lengths, simply getting in the pool and walking up and down is a great way to help keep your strength and fitness up, as the water adds extra resistance so you will be working a bit harder than you would be on land.<\/p>\n \u201cYou could also look for water aerobics classes in your local area. Not only are these classes usually lots of fun, but water aerobics is also a full workout while keeping impact on your joints low.\u201d<\/p>\n Swimming is a low-impact full-body workout (Image: Getty)3. Home strength workout<\/p>\n Strength workouts that keep your muscles strong have important benefits as we age, such as supporting joint health and balance, and helping to maintain a healthy weight.<\/p>\n Emily says: \u201cWe\u2019re all aware that aerobic exercise (also known as cardio), which means any activity elevates your heart rate and gets your blood pumping, is good for our hearts. But there\u2019s growing awareness that resistance\/strength training also helps keep our hearts healthy.<\/p>\n \u201cIf you are starting from scratch, there are lots of simple exercises you can do at home which don\u2019t require any special equipment and can be adapted to suit your needs.<\/p>\n “This could be as simple as doing a series of heel raises while standing or sitting; sit-to-stand exercises where you get up from a chair and sit back down again slowly; squats, wall press-ups and bicep curls. There\u2019s a step-by-step guide on the BHF website here<\/a>.<\/p>\n \u201cStart with just 10 minutes two or three times a week. As you progress or for more of a challenge, you can try using flasks of water or food tins as weights and add in floor exercises such as half planks. Later in the year, you could sign up for BHF\u2019s Strong Woman Challenge in October. Everyone who takes part receives a 31-day strength training plan to complete at home.\u201d<\/p>\n 4. Cycling (indoors or outdoors)<\/p>\n Emily says: \u201cCycling is another form of exercise that provides a fantastic aerobic workout and helps build strength at the same time, particularly in your legs as you power the pedals.<\/p>\n \u201cAt BHF\u2019s London to Brighton Bike Ride, which takes place each June, we often hear from people who went from being a complete beginner to falling in love with cycling – and then signing up for this iconic cycling challenge.<\/p>\n \u201cIf can\u2019t get outside on a bike though, hopping on an exercise bike at the gym or at home is a great way to build up your fitness. Even 10-20 minutes a few times a week will give you a good workout and you\u2019ll soon notice your stamina and endurance start to increase.\u201d<\/p>\n Dance classes are also fun and social activities (Image: Getty)5. Dance class<\/p>\n Dance classes offer the combined benefits of getting active and an opportunity to socialise. Emily says: \u201cDancing is fantastic as not only will you be bolstering your heart health, but there is also the added bonus of dance classes being very fun and \u2014 whether you go along with a friend, your partner, or you go alone and meet new people there.<\/p>\n \u201cThere are a range of options available, including salsa and Zumba! As you follow the moves and enjoy the atmosphere, it is a great way to enjoy exercise so much, you won’t even necessarily realise you\u2019re doing it!\u201d<\/p>\n 6. Tai chi<\/p>\n![\"Smiling](\"https:\/\/www.newsbeep.com\/ie\/wp-content\/uploads\/2026\/04\/smiling-woman-swimmer-entering-pool-6859131.jpg\" "\\"Smiling")
<\/p>\n![\"Smiling](\"https:\/\/www.newsbeep.com\/ie\/wp-content\/uploads\/2026\/04\/smiling-seniors-taking-an-exercise-class-at-the-gym-6859140.jpg\" "\\"Smiling")
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