Heart Health for Men Over 40: A Busy Dad's Plan
Most dads I meet in their 40s are not worried about their heart. They are worried about their back, their knees, their work deadlines and their kids. The heart just keeps going in the background, so it is easy to ignore. But your 40s are exactly when the habits that protect it start to really count. Heart health for men over 40 is not complicated, and you do not need to become a marathon runner. You need a check-up, a few non-negotiable habits and a plan you can stick to around family life.
I am a personal trainer, not a doctor, so everything below is general guidance based on NHS advice. If you have symptoms, a diagnosed condition, or take medication for your heart or blood pressure, speak to your GP before changing your exercise routine.
Step 1: Get your numbers checked
You cannot manage what you do not know. In England, adults aged 40 to 74 without certain existing conditions are invited for a free NHS Health Check every 5 years. It looks at things like blood pressure, cholesterol and your risk of heart disease, stroke and type 2 diabetes. If you have not had one, ask your GP practice.
High blood pressure in particular often has no symptoms. The NHS page on high blood pressure explains that the only way to know is to have it measured. Many pharmacies offer checks too.
One more simple check you can do at home: your waist. The British Heart Foundation explains how to measure your waist and why it matters, as carrying extra weight around the middle is linked with higher heart risk.
Step 2: The heart health habits that matter most
The NHS advice on preventing high blood pressure comes down to a handful of things most of us already know but rarely do consistently:
- Being physically active
- Eating a balanced diet with less salt
- Keeping to a healthy weight
- Cutting down on alcohol
- Not smoking
- Getting enough sleep
Pick the one you are worst at and fix that first. Trying to overhaul everything at once usually lasts about 10 days.
Step 3: A weekly exercise plan for heart health for men over 40
The NHS recommends adults do at least 150 minutes of moderate activity a week (or 75 minutes of vigorous activity), plus strength exercises on at least 2 days. Here is how that might look for a busy dad:
| Day | Session | Time |
|---|---|---|
| Monday | Brisk walk or cycle commute | 30 minutes |
| Tuesday | Strength session | 30 to 45 minutes |
| Wednesday | Brisk walk | 30 minutes |
| Thursday | Rest or easy stretch | - |
| Friday | Strength session or class | 45 minutes |
| Saturday | Active time with the kids: park, bikes, football | 45 to 60 minutes |
| Sunday | Long walk | 45 minutes |
For the strength sessions, keep it simple: squats, a hinge (like a Romanian deadlift or kettlebell deadlift), push-ups or a press, rows, and a carry. 3 sets of 8 to 12 reps, leaving a couple of reps in the tank. Blood Pressure UK has useful guidance on exercise and physical activity, including advice for people who already have high blood pressure.
A few safety rules
- Build up gradually. If you have not trained for years, start at half the plan above and add a bit each week.
- Breathe through your lifts. Holding your breath while straining can spike blood pressure. Breathe out as you push or pull.
- Know the warning signs. Chest pain, pressure or tightness, severe breathlessness, dizziness or palpitations during exercise mean stop immediately and get medical help. Call 999 if symptoms are severe or do not settle.
- Be wary of “weekend warrior” bursts. Going from zero all week to an all-out match on Sunday is a big ask. Regular moderate activity is the foundation.
For more on the blood pressure side, read my posts on exercise and blood pressure and the best exercise for high blood pressure.
Step 4: The habits outside the gym
- Alcohol. The NHS advises not regularly drinking more than 14 units a week. Their tips on cutting down are practical, like having drink-free days and switching to smaller glasses.
- Salt. Most of it is hidden in bread, ready meals, sauces and takeaways. Cook a few more meals from scratch.
- Sleep. Easier said than done with kids, but protect what you can.
- Stress. Work and family pressure is real. A walk at lunch, 10 minutes off your phone or a hard training session can all help you reset.
Where a small-group class fits
The dads I coach rarely lack information. What they lack is a fixed slot that does not get bumped by work. A booked class does that. In my sessions, groups are small (never more than 10), so I can keep an eye on how hard you are working and adjust things. Every exercise has an easier and harder option. If you are rebuilding strength in your 40s, the SYP Built To Last functional strength class is a good starting point, and my post on dad fitness after 40 goes deeper into training at this age.
FAQs
What is the best exercise for heart health over 40?
There is no single best one. A mix of regular moderate cardio like brisk walking or cycling and strength training twice a week is a strong combination. The best exercise is the one you will do consistently.
How often should men over 40 get their heart checked?
In England, the NHS Health Check is offered every 5 years to eligible adults aged 40 to 74. If you have symptoms, a family history of heart disease or existing conditions, talk to your GP about how often you should be checked.
Is lifting weights bad for your heart?
For most people, strength training is part of a healthy routine and the NHS recommends it twice a week. If you have high blood pressure or a heart condition, ask your GP what is suitable and avoid holding your breath while lifting.
Can I start exercising if I have high blood pressure?
Many people with high blood pressure are encouraged to be active, but check with your GP first, especially if your blood pressure is very high or uncontrolled.
Book your first class
Got your numbers? Good. Now build the habit. SYP Bootcamp runs 45-minute small-group classes for mums and dads in a church hall in Archway N19, max 10 people, every fitness level, £15 a class. Book your £15 class here or call or WhatsApp me on 07301 512215. If you want a fully personalised 12-week plan, take a look at the SYP Transformation programme.
About the author
Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.
