You probably already know that exercise is good for your heart. Whether you're running, biking, strength training, or dancing, your heart loves getting a good workout in.

While you might think the higher your heart rate the better when it comes to exercise, but that's not always the case. Your heart can benefit from hitting zones 4 and 5, but it doesn't have to stay there to be healthy.

In fact, walking or exercising at a more moderate pace can be one of the best ways to keep your heart in shape. But there's another way you can help keep your heart in shape, and it doesn't necessarily involve hitting the gym. What it does require is some space, a yoga mat for comfort, and some knowledge - that's right. We're talking about stretching.

Why Stretching is Important

Whether you go to the gym everyday or once a week, stretching is good for everyone. Even if you don't find yourself in the gym often, you should still be stretching regularly, especially as you get older.

Stretching helps keeps our muscles flexible, mobile, and healthy. While you might think flexibility is only for gymnasts, it's important for all of us. Being flexible helps us maintain good range of motion in our joints, and without it, our muscles will tighten and even shorten. This can put you at a greater risk of joint pain, muscle damage, and strains.

Something as simple as walking can be inhibited by tight muscles. If you sit at a desk all day, your hamstrings are likely to get tight. This can make it harder to extend your leg, making walking all the more difficult. It becomes an even bigger problem during more strenuous activity like running. Short, tight muscles have a greater chance of becoming damaged or torn, and depending on the severity, it could require surgery.

Why Your Heart Loves When You Stretch

It's not just your body that will love you for stretching, but your heart will too. Stretching can help your body become less stiff and more flexible, and it can do the same for your arteries.

But why do we need flexible arteries?

The more flexible our arteries, the better our blood flow, which can reduce the workload on our hearts. On the contrary, stiff arteries can increase our risk of high blood pressure, heart attacks, and strokes. This is because less flexible arteries have a harder time expanding and contracting.

Luckily, stretching can help keep elasticity in our blood vessels. Studies suggest that a 12-week stretching routine helped improve blood flow, lowered blood pressure, and decreased arterial stiffness. (1)

Three groups of participants were involved in this study - two groups who stretched and one group who didn't. Compared to the group who didn't stretch, the stretching group saw significant improvements in the health of their blood vessels.

While stretching might not take the place of aerobic exercise for heart health, it can definitely help and should be a part of your routine.

Tips to Get the Most Out of Stretching

Before you jump into your first stretch, there are a few things you should keep in mind because yes, you can get hurt stretching if you’re not careful. The goal is to support your muscles, joints, and heart, not strain them.

• Warm Up First: Stretching cold muscles isn’t ideal and could lead to injury. Instead, start with a light warmup. A few minutes of walking, gentle biking, or easy movement to get your blood flowing. Stretching is best when your muscles are warm, which is why post-workout is often the perfect time to do it.

• Don’t Bounce: You might be tempted to bounce into a stretch to go deeper, but that’s a big no. Stretch with smooth, steady movement and hold. Bouncing can actually tighten muscles and increase the risk of strain.

• Hold, Don’t Rush: Once you’re in position, breathe and hold each stretch for about 30 seconds—longer if it’s a tighter area. No need to force anything. You should feel tension, not pain. If it hurts, ease up.

• Focus on Major Muscle Groups: Stretch the areas that do the most work during your day: hips, hamstrings, calves, thighs, back, shoulders, and neck. These are the muscles that tend to get tight from sitting, standing, or moving in repetitive patterns.

• Keep It Balanced: We all have a dominant side, but stretching is about symmetry. Try to stretch both sides equally to avoid imbalances that can lead to injury or poor posture.

• Stay Consistent: Stretching doesn’t take much time, but the benefits add up—especially for your heart. Aim for 2–3 sessions a week, or even just 5–10 minutes a day. Consistency is what keeps your muscles (and your arteries) flexible over time.

• Make It Dynamic When Needed: If you're stretching before a workout or sport, try a dynamic warm-up instead—like arm circles, leg swings, or walking lunges. These movements warm up your muscles while still improving flexibility.

Get to Stretching

Stretching isn’t just about touching your toes. It’s about keeping your body mobile, your muscles healthy, and your heart supported. And the best part? You don’t need a gym membership or any equipment. Just a little time, a quiet space, and a body that deserves to feel good.

Sources:

(1) Murray, A. J., and H. E. Montgomery. "Does exercise reduce the risk of cardiovascular disease through its effects on vascular function?" The Journal of Physiology, 2024. https://physoc.onlinelibrary.wiley.com/doi/abs/10.1113/JP279866.