Tips 14/11/2025 00:02

How to Exercise Without Overloading Your H.eart

Exercise is one of the most powerful ways to protect your health, prevent disease, and live longer.
But in recent years, a worrying number of cases have shown people collapsing, suffering cardiac arrest, or even dying suddenly — right in the middle of a workout.

So, how can you stay fit without overworking your heart? The answer lies in balance — knowing your limits, staying hydrated, and understanding what your body is telling you.

Let’s break it down step-by-step 👇

💓 1️⃣ Monitor Your Heart Rate — Your Heart’s Real-Time Dashboard

Your heart rate is the most accurate indicator of how hard your body is working. When you push yourself too hard, your heart must pump faster to deliver oxygen — and if it exceeds your safe range, the risk of arrhythmia, heart ischemia, or sudden cardiac arrest spikes dramatically.

According to the American Heart Association (AHA), you should stop exercising immediately if you experience:

Chest tightness or pain
Sudden shortness of breath
Dizziness or fainting
Abnormal heartbeat or fluttering
Cold sweats or nausea

If any of these appear — your heart is signaling distress.

The general formula for your maximum heart rate (MHR) is simple:

220 minus your age.

For safe exercise, stay within 50–85% of your MHR.

👉 Example:
A 40-year-old’s safe training range is about 90–153 beats per minute.

Smartwatches and heart-rate monitors can help you track this continuously and alert you if you’re pushing too hard — an investment that could literally save your life.

💧 2️⃣ Stay Hydrated — But the Right Way

Hydration isn’t just about drinking water. When you exercise, especially in hot or humid weather, your body loses large amounts of fluids and electrolytes — including sodium, potassium, and magnesium — through sweat.

If you only drink plain water without replacing electrolytes, you can actually dilute your blood sodium levels, leading to fatigue, cramps, or even more dangerous conditions like hyponatremia.

Here’s the expert breakdown:

For workouts under 1 hour, water is enough.
For longer or high-intensity sessions, add an electrolyte beverage or sports drink.

Dr. Man, a preventive cardiologist, notes that hydration needs vary by age group:

🧒 Children and teens: Their temperature regulation system isn’t fully developed. Exercising in the heat without enough fluids can lead to heatstroke.
👩‍🦱 Adults: Even healthy individuals should avoid overtraining. Chronic overload increases the risk of irregular heartbeat and immune system suppression.
👵 Older adults: The sense of thirst diminishes with age, so dehydration often goes unnoticed. Those with conditions like hypertension, kidney disease, or heart failure need a doctor’s advice before using electrolyte drinks.

Hydration is not just a comfort measure — it’s a heart-protection strategy.

🧠 3️⃣ Listen to Your Body — More Isn’t Always Better

One of the biggest fitness myths?

“The more you train, the healthier you get.”

Wrong. Over-exercising can actually damage your heart and immune system.

According to the World Health Organization (WHO), adults should aim for:

At least 150 minutes of moderate exercise per week, or
75 minutes of vigorous exercise per week,
plus muscle-strengthening exercises twice weekly.

That’s it.
Pushing beyond that — especially without proper rest, nutrition, or medical supervision — can backfire, leading to overtraining syndrome, inflammation, and cardiovascular strain.

Always warm up before and cool down after your workout.
And if your body feels unusually tired, dizzy, or sore — rest is not weakness. It’s part of the training.

Dr. Man emphasizes:

“The key to heart-healthy exercise is moderation. Train consistently, not excessively. Listen to your body, hydrate well, and allow time for recovery.”