FitOn HealthFebruary 065 min read

Boosting Heart Health: Practical Exercise Tips for Busy Employees in 2026

Cardiovascular disease remains one of the most common and preventable health challenges adults face. Exercise is one of the most powerful tools for heart health, yet many employees struggle to meet recommended activity levels due to busy schedules, hybrid work routines, and sedentary work cultures.

As an employer who prioritizes well‑being, understanding the best exercise for heart health and how to support your workforce in moving more can have long‑lasting benefits for your people and your business.

From the types of exercise that most benefit heart health to how much movement is needed and ways to weave activity into the workday, this guide gives you evidence‑based insights and practical strategies for 2026.

Why Exercise Matters for Heart Health

Regular physical activity is one of the most effective ways to protect the heart. Exercise helps lower blood pressure, improve cholesterol levels, manage inflammation, support healthy blood sugar regulation, and reduce the risk of obesity — all key risk factors for heart disease.

Even modest amounts of activity can make a difference, and the science supports that movement of almost any kind is better than none. In fact, getting at least 150 minutes a week of moderate physical activity can put you at a lower risk for cardiovascular diseases.

What Exercises Work Best for Heart Health

When thinking about the best exercise for heart health, it helps to break movement into three core categories that each play a role in cardiovascular support:

1. Aerobic (Cardio) Exercise: The Heart’s Foundation

Aerobic exercise gets the heart beating faster and improves oxygen use in the body, which is essential for cardiovascular strength. These activities help strengthen the heart muscle, enhance circulation, and improve lung capacity.

Examples:

Brisk walking
Jogging or running
Swimming
Cycling
Dance or aerobic fitness classes

Aerobic activity has been shown to reduce heart disease risk factors and significantly support long‑term heart health.

2. Strength Training: Beyond Cardio

Muscle‑strengthening exercises aren’t just about building muscle — they support metabolic health and indirectly benefit heart health by improving insulin sensitivity and supporting healthy body composition.

Examples:

Resistance bands or weight training
Bodyweight circuits (like squats, push‑ups)
Functional strength sessions

Including strength training along with aerobic movement is considered a best practice for comprehensive cardiovascular fitness.

3. Short Bursts and High‑Intensity Efforts

While moderate‑intensity cardio like walking is foundational, emerging research suggests that even short bursts of vigorous activity can deliver meaningful heart benefits. A study found that just a few minutes of higher‑intensity movement — like stair climbing or brisk intervals — can significantly reduce cardiovascular risk.

This means that exercise doesn’t have to be lengthy to matter — and that’s great news for busy employees.

How Much Exercise Is Needed for Heart Health

Health guidelines continue to evolve, but the consensus remains:

150 minutes per week of moderate‑intensity aerobic activity

75 minutes per week of vigorous‑intensity aerobic activity, plus muscle‑strengthening sessions at least 2 days per week

These recommendations are flexible: multiple short sessions (even 10‑minute bursts) count toward weekly goals, and every move adds up.

Interestingly, some research shows that even half the standard weekly amount can still deliver meaningful benefits, including reduced risk of early death and major chronic disease.

Workplace Barriers to Heart‑Healthy Movement

Despite clear evidence on the benefits of exercise, many workplaces present obstacles:

Long stretches of sitting
Back‑to‑back meetings
Hybrid schedules with limited structure
Lack of accessible fitness options

These barriers make it tough for employees to stay active, even when they want to.

As an employer, your role isn’t to manage workouts; it’s to make movement part of the environment and culture so it becomes easy and appealing.

Practical Ways Employers Can Support Heart‑Healthy Exercise

Here are proven strategies to support your team in getting the best exercise for heart health without disruption to productivity:

Design Movement Into the Workday

Rather than expecting employees to “find time,” embed movement into the workday:

Walking meetings instead of sitting ones
Movement breaks after every 60-90 minutes at a desk
Standing discussion blocks during long collaboration sessions

These changes normalize activity and reduce sedentary strain.

Offer Flexible Exercise Opportunities

Different employees prefer different ways to move, so offer variety:

On‑demand exercise classes (aerobic, strength, mobility)
Sponsored fitness subscriptions or reimbursements
Access to local gym networks or outdoor activity groups

Supporting choice increases participation and helps employees find what they enjoy.

Promote Short Bursts and Micro‑Movement

Not all heart‑healthy movement has to be scheduled sweat sessions. Encourage:

Taking stairs instead of elevators
Brief walking breaks
Desk stretches between virtual meetings

Even short, frequent movements contribute to cardiovascular benefits.

Celebrate Activity, Don’t Shame It

Create a culture that recognizes efforts, not performance. Highlight wins from employees who try new routines, join movement challenges, or share their activity experiences.

Positive reinforcement increases engagement and builds momentum over time.

Examples of Heart‑Healthy Workplace Initiatives

Here are some ideas that other employers are using in 2026 to support heart‑healthy exercise:

Weekly team “walk and talk” sessions
Activity minutes leaderboard with small rewards
Hybrid‑friendly fitness options so remote and in‑office workers can participate equally
Movement prompts in calendar tools to break prolonged sitting

These encourage a culture where activity is normal — not optional.

Real Business Benefits of Supporting Heart Health Through Exercise

There’s strong evidence that workplace well‑being programs that support physical activity deliver real ROI:

Higher productivity and focus — movement boosts circulation and cognitive energy
Lower stress and burnout rates
Reduced long‑term healthcare costs
Improved employee morale and retention

Employees who feel supported in their health are more engaged, more present, and more likely to stay.

Measuring Success: What Employers Can Track

You don’t need advanced analytics to measure impact — start with simple, meaningful metrics:

Participation rates in movement programs
Activity minutes logged
Employee feedback on barriers and preferences

Over time, these indicators help refine your approach and increase reach.

Make Movement Meaningful in 2026

Exercise remains one of the most powerful tools for heart health. The best exercise for heart health is the kind that fits into daily life, that people enjoy, and that employees feel empowered to do regularly.

As an employer, your role is to create the conditions where movement thrives, whether through workplace design, flexible schedules, micro‑movement cues, or supportive culture.

When you prioritize heart‑healthy exercise, you’re not just supporting physical health, you’re improving the daily experience of your workforce and investing in a healthier, more resilient organization.