Wednesday, January 28, 2026
Heart disease is the No. 1 cause of death in the United States. It affects half of adults and has claimed more lives than any other health condition. While these statistics are concerning, many diagnoses of heart disease are linked to modifiable lifestyle factors.
Common heart disease risk factors include obesity (influenced by lifestyle and certain medical conditions), little to no regular exercise, long-term sedentary behavior, and poor dietary habits.
Managing these risk factors can significantly reduce your risk of developing heart disease. One of the simplest, and most effective ways to do that is through regular exercise.
Moderate-intensity exercise strengthens your heart, improves lung function, supports a healthy weight, and improves the ability to perform activities of daily living such as getting dressed for the day, showering, or walking up and down stairs.
What is moderate-intensity exercise?
Moderate-intensity exercise increases your heart rate to 50% ̶ 60% of your resting heart rate. At this intensity, you have an elevated heart rate and you are breathing heavier than normal. This level of exercise is challenging, but you should not be completely exhausted or wiped out. The best way to measure your exercise intensity is by using the Rate of Perceived Exertion (RPE) scale. RPE measures how hard you feel your body is working during activity and is rated from 1 to 10, where:
1 = very light activity
10 = maximal effort
Moderate-intensity exercise typically falls between a 4 and 6 on the RPE scale. (See scale below).
What does a heart-healthy workout look like?
A moderate-intensity workout doesn’t have to be intense or complicated to be effective. The goal is simple: Move your body consistently and raise your heart rate enough to create positive change.
Moderate intensity exercise can include:
Low-impact workouts at home, such as yoga, Pilates, or resistance band training
Power walking, hiking, cycling, or dancing
Group exercise classes offered at Move by BJC
Start where you are
Beginning a fitness journey can feel overwhelming, but remember you don’t need to jump into the deep end. Short workouts matter, and consistency is what makes the biggest difference. Start with what feels manageable, even if that’s 15 minutes of power walking three times a week. Build from there, celebrate your progress, and recognize the small wins along the way. Your heart will thank you.
By Zoe Meyers M.S ACSM-EP
Sources:
https://www.cdc.gov/heart-disease/data-research/facts-stats/index.html#:~:text=Heart%20disease%20in%20the%20United,lost%20productivity%20due%20to%20death.
https://www.nhlbi.nih.gov/health/heart-healthy-living/risks
https://health.clevelandclinic.org/what-does-moderate-exercise-mean-anyway