Exercise plays a key role in improving cardiovascular fitness, but experts caution that how individuals approach physical activity is crucial, especially for newcomers and those with higher cardiovascular risk. Natalie Goh, a physiotherapist at Sunway Medical Centre, recommends applying the FITT principle—frequency, intensity, time, and type—to design a safe and effective exercise regimen.

Frequency refers to how often exercise is performed, intensity to the effort level, time to the duration of each session, and type to the specific form of cardiovascular activity chosen. Current guidelines suggest adults engage in at least 150 minutes of moderate-intensity exercise weekly, which can be divided into sessions such as 30 minutes over five days. Alternatively, 75 minutes of vigorous-intensity aerobic activity may be sufficient. Incorporating strength training twice a week is also advised.

For beginners and those with elevated cardiovascular risk, Goh emphasizes starting at a comfortable, lower intensity rather than pushing too hard initially. Recommended activities include brisk walking, cycling, stair-climbing, swimming, and dancing. As fitness levels improve, exercise intensity can be gradually increased under appropriate medical guidance.

Goh highlights the usefulness of the Rate of Perceived Exertion (RPE) scale as a tool for monitoring exercise intensity. The scale ranges from one to ten, with one indicating very light effort and ten representing maximum exertion at which continuation is nearly impossible. Moderate cardiovascular training typically falls between an RPE of four to five, where a person is working hard but can still maintain brief conversation. Those at higher risk are advised to begin at light intensities and progress steadily toward moderate levels.

This gradual approach is especially important for older adults, individuals who have been sedentary, and those with preexisting medical or heart conditions. Goh advises that anyone embarking on a new exercise programme should consult healthcare professionals beforehand to ensure safety.

Monitoring one’s physical response during exercise is also critical. Immediate cessation and medical consultation are recommended if symptoms such as chest pain, severe shortness of breath, palpitations, or unusual dizziness occur. These precautions aim to balance the benefits of physical activity with the need to prevent adverse events, particularly in vulnerable populations.