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We all have heard about the increasing rate of heart diseases among older and younger population. This is because of an unhealthy lifestyle. You might be aware of physical exercises to maintain your body shape. But do you have any idea about Exercise for heart health?
In this article, we will explain the best exercise for heart. Heart health is vital for our overall health. So, pull up your socks, sacrifice your calories and get a healthy heart and body.
How Exercise Is Linked With a Healthy Heart
Science has reached a level where nothing is impossible for human beings. But till now, even the scientists don’t have any alternative for the heart. The heart supports the functioning of other organs. So we should do whatever it takes to keep our heart healthy.
Our heart is made up of muscles. An active life is responsible for the healthy and effective functioning of the heart. Do not worry if you have never done any exercises. There is no age to start exercising. Initially, it may be boring, but as time passes you will find that it pays off.
Get up and start the workout now. Wait!! Do you know which exercise you should do for a healthy heart? NO? Don’t worry. We will help you with that.
People who do not exercise are more likely to have heart disease than people who live an active life. Regular exercise can help you in different ways:
- Reduces calories
- Overcome high blood pressure
- Reduces bad cholesterol
- Boost your good cholesterol
These are some general advantages of regularly exercising. Let’s talk about the exercises which help to maintain your heart health.
Types Of Exercise For Heart Health
Before you start exercising, understand what kind of exercises are beneficial for heart health. Your exercise plan should include:
1. Aerobic Exercise
This exercise is one of the best ways to keep your heart healthy. As per the American Heart Association, 30 minutes of vigorous exercise keeps your heart healthy and strong. If exercising for 30 minutes continuously is not possible, you can divide it into two or three segments of 10 to 15 minutes each. Aerobics is perfect for your heart and lung fitness.
Aerobics include jogging, running or cycling. While doing these exercises your heart rate is going to increase. Mild discomfort is normal, but you should stop exercising if the discomfort level increases.
Stretching after aerobic exercise is also beneficial for heart health. This will enhance your flexibility. Stretch your body gently, it should not hurt.
3. Strength training
Strength training includes the repeated contraction of muscles until it becomes tired. Use weights or resistance bands for strength training. It should be repeated 2-3 times a week. Some strengthening exercises could be harmful to the heart.
So, heart patients must consult their physician before starting any workouts. The physician would explain what kind of exercises will be helpful and vice versa.
Also, Read about: Healthy Heart Tips – 15 Key Points You Should Follow
Let’s Add Some Fun To Your Fitness Routine
No one wants to get up early in the morning to go to the gym. Most people quit exercising after a few days because they find it boring. We will share a secret to add fun to your exercises.
We have some aerobic exercises that will be really helpful for your overall health. Let’s get started:
Start Walking: Walking is considered as the simplest and most effective exercise to improve heart health. It is an enjoyable, safe, easy and inexpensive exercise. Walking is perfect for your busy schedule.
You don’t need to take out any extra time for walking. This can be done while going for work, to the grocery store or around your neighborhood.
Climbing stairs: Aerobic exercise focuses on the large muscles in a continuous, rhythmical manner. Stairs are the best option for these kinds of exercises.
The main aim of aerobic exercise is to increase the heart rate up to 50 to 85 percent of the normal heart rate. While climbing the stairs, either you should calculate the heart rate or continue climbing until you get too out of breath. This will enhance the functioning of the heart.
Cycling: Cycling is the simplest and all in one exercise. It includes the pumping of large muscles of legs. This is one of the most effective aerobic exercises that helps in improving heart health.
You can either use the road bike or stationary bike. These bikes can get you on the road to a healthy heart. Before you start pedaling, adjust the stationary bike carefully according to your body. This will prevent injuries.
Also, Read about: Top 7 Health Benefits of Cycling For Men And Women
Swimming: Swimming delivers the benefits of aerobic exercises. Compared to a non-swimmer, the heart health of a swimmer is much better. This is the third most popular sport in the US. Spending at least two and a half hours per week on swimming will deliver all the heart health benefits you need.
Swimming puts less pressure on your bones and joints. It not only provides heart health but is also beneficial for arthritis patients.
Go for a Spin on the Elliptical Machine: You must have visited some fitness center or gym and seen the Elliptical machine. This machine is the fastest-growing aerobic exercise option. You can keep this machine at your home as well.
The positive side of this machine for heart health is that it offers both upper and lower body workout at once. Your whole body warms up within a few minutes and enhances the blood flow to your shoulders, arms, and back muscles.
Dancing: Dancing is something that everyone loves. But do you ever realized that it also contributes to your heart health? Yes, dancing improves your heart health. No equipment – nothing, you just need some space and good music.
You can join dance classes like Zumba or do it at home by yourself.
Water Aerobics: Similar to swimming, water aerobics also provides heart health benefits. Water aerobics is perfect for conditions such as knee pain, arthritis, or overweight. As per the Centers for Disease Control and Prevention, water exercises improve the joints problems in people and improves the heart rate.
In our busy schedule, we don’t have enough time to spend in the gym or any fitness center. All of the above exercises need no extra time and professional trainers. If performed regularly, the above options of exercise for heart health will give you the best results. You can do them at home very easily.
A well-balanced diet along with a set of exercises can keep your heart healthy.
Some Basic Guidelines
Now you know which exercises are beneficial for heart health. While doing these exercises, you should follow the following guidelines:
- If you have not been exercising daily, you should slowly increase the activity level.
- Exercise at a steady pace.
- Take your meal one and a half hour before starting the workout.
- Stick to the fluid intake limit while exercising.
For best results, you need to exercise for heart health regularly. We have already given you options to add fun to your workout routine. Stick to your exercise routine for better results and keep your heart healthy and strong.
Also, Read about: Exercise Benefits In Cardiovascular Disease