Column: Movement Matters For Heart Health
[Column written by Dr Kimberley Watkins & Mariana Parks]
Movement is more than a feel-good idea. It’s proven medicine for your body and mind. World Heart Day was September 29th, and this year’s theme, ‘Don’t Miss a Beat’, is a fitting moment to look at how much physical activity adults need to make a real difference to their health.
The big picture: movement against disease
Heart disease and stroke share the same main risk factors: inactivity, unhealthy eating, smoking and excessive alcohol. The good news is that being more active helps you tackle all of them at once. Yet nearly one in three adults worldwide doesn’t get enough exercise. Here is some clear, practical advice to help change that.
How much activity do adults need?
The World Health Organization [WHO] keeps it simple. Every week, aim for one of these three options. There’s no need for complicated sums: spread your activity across the week, and even short bursts count towards your total. A brisk walk, a bike ride or some gardening all add up.
Lower Risk of Stroke
The World Stroke Organization says that just 30 minutes of exercise, five times a week, can reduce your risk of stroke by 25%. That adds up to 150 minutes a week, the lower end of the WHO target for adults. Any kind of movement counts. It doesn’t have to be walking, and it doesn’t have to be all at once.
Moderate Activity
150–300 min a week: For example: a brisk 30-minute walk, 5 days a week [150 minutes]. Cycling at an easy pace or gardening counts too.
Vigorous Activity
75–150 min a week: For example: three 30-minute jogs or fast-paced swims [90 minutes].
A Mix of Both
Any combination: For example: three brisk 30-minute walks plus one 30-minute jog. As a rule of thumb, 1 minute of vigorous activity counts about the same as 2 minutes of moderate activity.
…and then add:
Strength Activity: Work all the major muscle groups [legs, hips, back, chest, stomach, shoulders and arms]. For example: two 20-minute sessions using resistance 2+ days a week bands, your own body weight [squats/wall squats, wall push-ups] or weights heavy enough to feel challenging. Seek guidance from your physiotherapist if you are unsure.
Tips for moving more:
- Start small and build up your activity gradually.
- Spread it out throughout your day. Short sessions count.
- Sit less. Stand up and stretch your legs regularly.
- Don’t skip strength exercises. They’re vital for everyday function, long-term health and balance, especially as we age.
How to know if it counts:
How hard should it feel?
You don’t have to track your heart rate or count anything to know you’re in the right zone. If you like using a heart rate monitor or fitness watch, that works too. Either way, a simple check is to notice how you feel, and how easily you can talk, while you move. This is a guide, not a rule. If speaking is difficult for you for other reasons [for example, after a stroke], or you have a heart or lung condition, ask your physiotherapist how to judge your effort.
Moderate effort: your heart beats faster and you’re breathing harder, but you can still talk in full sentences. Think brisk walking, gentle cycling, gardening.
Vigorous effort: you’re breathing hard and fast, and you can only get out a few words at a time. Think running or fast swimming.
Reaching these activity targets means a healthier heart, better blood pressure and a lower risk of stroke and other long-term conditions. You’ll also manage your weight more easily, improve your mood and sleep, and keep your brain sharp.
Make it yours: Choose activities you enjoy
The best activity is the one you will keep doing. Try dancing, swimming, gardening, cycling, a sport or a class, or move with friends and family. If walking is difficult, chair-based exercise, wheelchair sports and water exercise count just as much. The WHO guidelines apply to all adults, including people living with a disability or long-term condition, so aim for these amounts as far as you can. Some activity is always better than none.
Like counting steps? A 2025 review of studies covering more than 160,000 adults found that people who walked about 7,000 steps a day had a 25% lower risk of cardiovascular disease [heart disease and stroke] than people who walked about 2,000. It shows a link, not proof of cause and effect, and steps are just one way to be active.
Physiotherapy: personalised support for every stage.
A physiotherapist can help you turn these guidelines into a plan tailored to your fitness, health needs and personal goals. Whether you’re just starting out or building on your progress, expert guidance can help you stay safe and motivated.
You don’t need a perfect plan to start, just your next 10 minutes. Take them.
What’s next? Our next article will focus on life after stroke, with insights from the Bermuda Stroke Association as we approach World Stroke Day on October 29th.
Sources: WHO, Guidelines on Physical Activity and Sedentary Behaviour [2020] and Fact Sheet; World Stroke Organization, Stroke and Exercise; Strain T, et al., Lancet Glob Health 2024; Ding D, et al., Lancet Public Health 2025; World Physiotherapy Day 2026 Information Sheets.
- Dr Kimberley Watkins and Mariana Parks, the Bermuda Physiotherapy Association
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