Physical activity is vital for a healthy heart. Exercise is an effective tool for strengthening the heart muscle. I can also help you keep your weight under control and protect you from the artery damage caused by high cholesterol, blood sugar and high blood pressure that could lead to heart attack or a stroke.
If you have a sedentary lifestyle and you don’t feel particularly motivated it’s difficult to force yourself to exercise, but finding a physical activity that you actually enjoy, can be a game-changer. It could be as simple as walking, jogging or cycling.
Once you get a taste for being active, you might try a variety of exercises. The physiologists argue that aerobic exercise and resistance training are the most important for heart health, but flexibility, while not contributing directly to heart health, is important because it provides a good foundation for performing aerobic and strength exercises more effectively.
Here’s a short overview of how different types of exercise benefit you.
Aerobic exercise improves circulation, thus lowering your blood pressure and heart rate. It also makes your heart pump better, reduces the risk of type 2 diabetes and, if you already live with diabetes, helps you control your blood glucose.
Doctors recommend doing aerobic exercise, such as brisk walking, running, swimming, cycling, playing tennis or jumping rope for 30 minutes a day, at least five days a week.
Resistance training is a more targeted effort specifically important for people carrying a lot of body fat, including a big belly, which is a risk factor for heart disease. Research shows that a combination of aerobic and resistance work may help raise good cholesterol and lower bad cholesterol.
It is recommended to work out with free weights, resistance bands, do push-ups, squats and chin-ups at least two nonconsecutive days per week.
Flexibility workouts, such as stretching and balance exercise, don’t directly contribute to heart health. What they do is benefit musculoskeletal health, which enables you to stay flexible and free from joint pain, cramping and other muscular issues. Flexibility is a critical part of being able to maintain aerobic exercise and resistance training.
Basic stretching is recommended every day and before and after other exercises.
Here are the top 6 exercises for the healthy heart.
Walking, especially speed walking, is a great way to strengthen your heart. Walking fast will get your heart rate up and is easier on your joints than other types of exercise. You can walk anywhere at any time. Make sure to get a pair of supportive shoes. Some people with fragile ankles might need special insoles in order to not get injured. Do a short walk during your lunch break or a longer walk on the weekend. A great way to get into walking is listening to music, or a podcast, or walking with a friend.
Swimming can be a full-body workout to strengthen your heart if you’re taking a water aerobics class or swimming laps. Unlike other types of exercise, swimming is easy on your joints.
While in some cities, cycling is a great mode of transport, it can do more than just get you from one place to another. Cycling has been shown to help reduce the risk of heart disease. It uses your large muscles in your legs, which helps to elevate your heart rate. It has also been shown to improve your mental health.
If you’re a busy bee, alternating between short bursts of high-intensity exercise with longer periods of active recovery is a great way to get a full-sized workout in a short amount of time. You don’t have to get an expensive training course, you can do it by simply running for one minute and walking for three and then repeating the cycle. Raising and lowering your heart rate helps to burn calories and improve the function of your blood vessels.
Yoga is a great and mindful way to take care of your heart health. It might not seem like it, but doing yoga will help you strengthen and tone your muscles and improve your flexibility which will prove useful when you’re doing aerobic or strength exercise. Certain types of yoga can get your heart rate up, while still providing the calm that will lower your blood pressure.
Weight training can help you build muscle mass and burn fat. While many people rely on gym equipment for their weight training, using your own body weight is one of the most effective techniques. Push-ups, squats, or even pull-ups help you build muscle and contribute to bone and heart health.
Any regular exercise is essential to taking care of your heart. However, physical activity can be associated with risk. Don’t forget to learn about the safety techniques before starting to exercise. If you have a health condition, talk to your doctor first.
It is important to know what is happening with your heart before starting to exercise. Rankel Cardiocode offers the highest level in cardiovascular diagnostics. It is widely used by cardiologists, family doctors, health practitioners, ambulance, sport clubs and teams, hospitals and clinics for health screening.