Dr. Krishnan, a senior cardiologist, welcomes his long-time patient, Mr. Ravi Menon, for a routine follow-up. What follows is a meaningful, insight-rich dialogue that reflects what many of us want to know about protecting our heart.
Mr. Ravi Menon:
Doctor, I’ve been thinking… I walk daily, but I’m not sure if it’s enough. What exactly is “cardio” exercise? Is it different from regular walking?
Dr. Krishnan (smiling):
That’s a great question, Ravi. “Cardio” is short for cardiovascular—which means exercises that raise your heart rate and keep it elevated for a sustained period. It includes brisk walking, jogging, swimming, cycling, dancing, and even aerobics. Regular walking is good, but to qualify as cardio, your heart rate needs to be in your target heart rate zone, usually about 50–85% of your maximum heart rate, depending on age and fitness. As you know, maximum heart rate is calculated as 220- age.

Mr. Menon:
So, my morning stroll with friends might not be enough?
Dr. Krishnan:
Not necessarily. If you’re walking at a moderate pace that makes you breathe a little faster, break a sweat, but you can still talk—that’s cardio. Think of it as “talk test-approved intensity”.
Mr. Menon (nodding):
Ah! I see. And how does cardio help my heart specifically?
Dr. Krishnan:
Cardio exercises are like training your heart to work more efficiently. They:

• Lower blood pressure
• Improve circulation
• Reduce LDL (bad cholesterol) and increase HDL (good cholesterol)
• Control blood sugar (very important if you’re prediabetic or diabetic)
• Burn calories, which helps in maintaining a healthy weight
• Reduce stress, which has a direct impact on heart rhythm and blood vessels

Over time, your heart becomes stronger and pumps blood more effectively, reducing your risk of heart attack and stroke.

Mr. Menon:
That’s fascinating. But I’m in my 60s. Is it safe for me to do intense workouts?
Dr. Krishnan:
That’s a very valid concern. Age is not a barrier—but you need to tailor your intensity. For most people over 60, I recommend moderate-intensity cardio for at least 30 minutes a day, 5 times a week. That could be brisk walking, stationary cycling, or even water aerobics.
The key is to start slow, listen to your body, and build gradually. If you experience chest pain, shortness of breath, or dizziness, stop immediately and consult your doctor.
Mr. Menon:
What about strength training or yoga? Do they count?
Dr. Krishnan:
Great point! While they are not strictly “cardio,” both have a place in heart health:

• Strength training helps with weight control and glucose metabolism.
• Yoga helps lower stress hormones, reduces blood pressure, and improves heart rate variability.

Ideally, your weekly routine should include:

• 150 minutes of moderate cardio
• 2 days of strength training
• Daily flexibility or balance exercises like yoga or tai chi

Mr. Menon (smiling):
Doctor, you just gave me a whole fitness prescription!
Dr. Krishnan (laughing):
Yes, Ravi! We often think of prescriptions as pills—but movement is medicine. And the best part? No side effects.
Mr. Menon:
One last question. What if someone has already had a heart attack? Should they still do cardio?
Dr. Krishnan:
Absolutely—but with medical guidance. We call it cardiac rehabilitation. It’s a structured program with supervised exercises, nutritional advice, and emotional support. Many patients actually come out stronger and more aware after going through it.
The key is: never let fear stop you. The heart thrives on movement, not stillness.

Closing Note from Dr. Krishnan:
“Your heart doesn’t need grand gestures—it just needs you to show up daily. A walk, a stretch, a breath, a beat. Cardio is not about intensity—it’s about consistency.”
What to do:

• Aim for 30 minutes of moderate cardio 5 times a week.
• Combine it with strength and flexibility exercises.
• Start slow, stay consistent.
• Even heart patients benefit—with doctor supervision.
• Your heart is a muscle—train it with care.

References :
1. Cardiorespiratory fitness (CRF) & cardiovascular mortality
2. Cardiac rehabilitation benefits
3.Exercise for prevention and management