Regular aerobic exercises such as running, walking, or cycling have long been considered fundamental for a healthy heart. They effectively support the heart in pumping blood, lower blood pressure, and manage weight, explains Professor Dan Augustine, a consultant cardiologist and Medical Director at Sports Cardiology UK.

However, the cardiovascular benefits of strength training (resistance exercise) are often underestimated. A Harvard University-led study, published in the British Journal of Sports Medicine, tracked nearly 147,000 adults over 30 years. It revealed that combining regular strength training with aerobic exercise reduced the risk of all-cause mortality by up to 45%.

As a cardiologist working with elite athletes, professional rugby and football teams, and patients within the National Health Service (NHS) and private sectors, Professor Augustine consistently emphasizes the importance of maintaining skeletal muscle as we age. Skeletal muscles are those connected to bones and under voluntary control.

This becomes especially critical after age 50. Without regular resistance training, the body gradually loses muscle mass and strength. Quality muscle mass facilitates easier movement, maintains a positive state, and helps process blood sugar efficiently. These are core factors for long-term health.

It is important to note that training a single muscle group – whether calves or glutes – will not directly make the heart healthier. The most crucial aspect is to maintain and improve the condition of the entire musculoskeletal system.

Here are three key muscle groups to prioritize for training:

Chest muscles: linked to a lower risk of myocardial infarction

A recent study showed a clear link between strong, quality chest muscles and a significantly reduced risk of myocardial infarction (heart attack) and early death. Scientists explain that it is not the chest muscles themselves that offer a special protective mechanism, but rather that individuals with strong chest muscles typically possess a good overall musculoskeletal system.

This makes sense because muscles are metabolically active organs that consume a large amount of glucose in the blood. Training and exercising muscles increase insulin sensitivity, helping to control blood sugar and reduce the risk of developing type 2 diabetes, a leading cause of cardiovascular disease. Furthermore, exercise improves blood vessel function, promoting better blood circulation and lowering blood pressure.

In other words, individuals with well-developed chest muscles generally dedicate time to overall body training, thereby enhancing metabolic health and supporting cardiovascular function.

How to train:

To strengthen chest muscles, simple bodyweight exercises like knee push-ups or wall push-ups are suitable starting points. These activate the chest muscles while gradually building strength.

Later, you can add resistance bands to diversify home workouts, following reputable guidelines such as those from the British Heart Foundation.

Taking the stairs instead of the elevator is the simplest way to train your calves. Photo: RBK

Calf muscles: the body's "second heart"

Calf muscles are often likened to the body's "second heart". Each time you walk, climb stairs, or flex your ankles, the calf muscles contract, compressing the deep veins in the lower leg. Small valves within these veins push blood back towards the heart. This "calf muscle pump" mechanism plays a crucial role when standing or moving.

In 2024, Mayo Clinic researchers investigated the impact of impaired calf function. A study of nearly 6,000 patients showed that those with the poorest calf pump function faced a two times higher risk of death compared to individuals with normal function.

How to train:

You do not necessarily need to go to the gym every day to train your calves. Taking the stairs instead of the elevator is the simplest solution.

At home, you can perform calf raises: lightly hold onto a chair back or table for balance, slowly rise onto your toes, hold for one count, then lower down.

Gluteal muscles: maintaining posture and ensuring mobility

As one of the largest muscle groups, strong gluteal muscles support daily activities like walking, climbing stairs, or cycling, making them easier and less strenuous. Gluteal muscles also play a decisive role in helping you stand up from a chair, step over obstacles, and maintain balance. As you age, the strength of these muscles determines the level of independence in daily activities.

Strong gluteal muscles also make aerobic exercises easier to perform, thereby maintaining a regular exercise habit to protect the heart. Additionally, maintaining a large muscle mass, like the gluteal muscles, helps the body optimally process glucose and stabilize blood sugar.

How to train:

Daily habits such as repeatedly standing up and sitting down from a chair without using armrests effectively strengthen the gluteal muscles.

Compound exercises like squats and lunges deeply engage the gluteal muscles while providing a healthy stimulus to the heart and circulatory system.

Guidelines for safe exercise initiation

Bodyweight training

Beginners can start with bodyweight exercises such as knee push-ups, lunges, squats, and calf raises to build confidence and control movement. Watching online instructional videos can help ensure correct form.

Add equipment

If exercising at home, various levels of resistance bands can support additional movements like chest presses, bicep curls, or hip abductions.

Appropriate frequency

Start with two sessions per week. In each session, choose five to six familiar exercises, performing a manageable number of repetitions with precise technique. As fitness improves, gradually increase the resistance, repetitions, or split your training schedule by muscle group.

Combine with aerobic exercises

Always maintain aerobic exercises alongside strength training for comprehensive protection of the cardiovascular and musculoskeletal systems.

Set realistic goals

Even a brisk 10-minute walk every evening provides value. Begin with small changes and maintain consistency rather than rushing.

My Y (According to Telegraph)