It is well-known that exercise is needed for cardiovascular health, but just how much is needed and how often?

In this second installment, Dr. Ihab Hamzeh, assistant professor of medicine - cardiology at Baylor College of Medicine, continues answering some common questions to get you started on the right foot when it comes to improving heart health.

Q: What are some examples of different exercises and which is more beneficial?

A: Running, jogging and walking are all good examples. A study using the National Runners and Walkers’ Health Study Cohorts (2013) showed that for equivalent energy expenditures, meaning when the same amount of calories are burned, walking or running had similar reduction on incidence of hypertension, cholesterol and diabetes.

Q: Can a person exercise after a heart attack?

A: If you have suffered a heart attack, any type of activity should be discussed with your doctor. Exercise such as running and walking has been shown to be beneficial for survival within reasonable limits.

It is important to talk to your doctor about how often and how vigorous.

Q: Are weight-based exercises also beneficial?

A: Absolutely! A combination of aerobic exercise and weight-based exercise is better than either one alone for controlling blood glucose in diabetic patients. The American Heart Association and the CDC also recommends muscle-strengthening exercises on two or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms) in addition to the aerobic exercise.

Q: Do you have any tips to add more activity to my day?

A: Always use the stairs.

Park in the farthest spot from your destination.

Walk during your lunch break.

Trade walking for driving if you are going less than a mile away.

Aim for exercise to cover at least 7.5 miles per week.

Q: What if I don’t have to change locations for work and sit at my computer all day.

A: If your work requires you to sit more than 8 hours per day, then mortality may be increased, according to a recent study published in a top medical journal.

The silver lining is that the study also found that the increased mortality can be offset if you increase leisure time moderate activity to at least 5.25 vs. 2.5 hours minimum (translating into about 16 miles per week of walking at about 20 minutes per mile).