Avoid exercising right after a heavy meal.
This is an important but often underestimated tip for those who care about heart health. After eating, your body directs most of its resources to digestion: blood flows actively to the gastrointestinal tract to help break down food and absorb nutrients. If you start intense exercise during this time, the heart is forced to work twice as hard — for both muscles and digestion. This creates additional strain on the cardiovascular system, which can be especially risky for people prone to high blood pressure or heart disease. For example, if you’ve just eaten a full lunch — such as chicken with buckwheat and salad — and then go for a run, you might end up feeling nauseous, heavy in the chest, or even dizzy. Instead, it’s best to wait at least 1.5–2 hours after a full meal. If you need a light snack before training, go for a banana, a handful of nuts, or some yogurt about 40–60 minutes before activity. This approach helps avoid unnecessary strain on the heart and improves workout performance.
Stick to the schedule for taking necessary medications.
If you have chronic cardiovascular conditions — such as high blood pressure, heart failure, or other medical issues — it’s extremely important not to skip prescribed treatments. Taking your medications (such as Carloc, Biduret, Accupril, Adalat, or Arrow-Lisinopril) on schedule should be a top priority, even if you lead an active lifestyle. If the time for your medication coincides with a workout, it’s better to take a short break, take the required medicine, and then resume your activity. This approach not only helps maintain your well-being but also reduces the risk of complications during physical exertion.
Wear loose, breathable sportswear.
During physical activity, your body is working hard: your heart rate increases, blood flow improves, and body temperature rises. If your clothing is tight, made from low-quality synthetic materials, or fits too closely, it can disrupt natural thermoregulation, hinder blood circulation, and even trigger blood pressure fluctuations. For instance, tight shirts or leggings can create uncomfortable pressure around the chest or abdomen — particularly risky during cardio exercises like brisk walking, running, or using a stationary bike. This increases the chance of dizziness, shortness of breath, or fatigue. In contrast, loose-fitting clothing made from natural allow body to move freely, wicks away moisture, and helps maintain a comfortable temperature. Therefore, before you go to training, you should take care not only of the training programme, but also of the fact that your sports form does not interfere with your workout, but helps your body to work without excessive stress.
Always warm up your foot.
Although this step is often overlooked, warming up your foot plays an important role in protecting your heart and your entire body during physical activity. This is because your foots is the foundation of your entire body when you move. They are not only responsible for balance, but also participate in maintaining proper blood circulation, especially when you are standing or actively moving. When you foots is stiff, blood circulation in the lower body can be slowed. This puts additional strain on the heart, which has to pump blood more intensively to supply the organs with oxygen. Therefore, before doing a set of exercises, be sure to warm up your foots. It can be circular foot movements, rolling from heel to toe, light rubbing or exercises on a massage ball. Regularly performing such a simple action not only improves the effectiveness of the workout, but also promotes better venous return, which reduces the burden on the heart. This is especially important for those who are prone to cardiovascular disease or work standing most of the day.
Add positive emotions to your workouts (exercise to your favorite music, outdoors, or with friends).
It is scientifically proven that emotional well-being directly affects the cardiovascular system. When a person experiences joy, satisfaction, or inner inspiration, the heart works more evenly, and blood pressure stays within normal limits. One of the easiest ways to boost your mood during workouts is by exercising to your favorite music. Rhythmic tracks not only motivate you to move more intensely but also reduce stress levels, which is especially important for those with sensitive cardiovascular systems. Another great option is to exercise in nature: in a park, forest, or by the water. The natural environment has a calming effect, and fresh air enhances blood oxygenation, which reduces strain on the heart. If you add friends to the mix, the effect intensifies. Group workouts keep you motivated, create positive emotions, and help you avoid quitting too early. For instance, instead of a solo evening jog, you can organize a leisurely bike ride with friends or join a morning group yoga session in the park. This becomes not just a workout, but a little celebration for both your body and soul.