What does the medical evidence recommend?
At least 150 minutes of moderate aerobic exercise weekly.
Strength training at least twice weekly.
Gradually increase activity if you are currently inactive.
Avoid prolonged periods of sitting.
These recommendations are supported by the American Heart Association and the World Health Organization.
American Heart Association
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One important point: No exercise can guarantee prevention of a heart attack. Exercise works best alongside healthy eating, not smoking, controlling blood pressure and cholesterol, and managing diabetes.
If you have chest pain, unusual breathlessness or known heart disease, consult a clinician before starting strenuous exercise.
My recommendation: Start with brisk walking. It is accessible, inexpensive and one of the easiest ways to build a sustainable heart-healthy habit.
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