7 Essential Exercises to Boost Heart Health
Image Name: Exercises for Heart Health
Image Credit: Times of India
The heart is one of the most crucial organs found in human beings, and its care should therefore be at the forefront of every individual’s mind. A healthy, fit heart not only makes for a great individual feeling better about life but adds years to his life as well. These days, as the incidence of cardiovascular diseases grows steadily, heart-friendly exercises should form an integral part of your daily routine. Here are seven exercises that will enhance your heart health: keep your cardiovascular system fit and polished.
- Brisk Walking
Most of you would surely consider walking to be just another exercise, but it is indeed a wonderful heart-friendly exercise. The risk of developing heart diseases is decreased if brisk walking is carried on for at least 30 minutes a day. The tempo movement of brisk walking impacts the heart musculature positively and decreases blood pressure through an increased rate of circulation.
- Running
Running also helps in maintaining perfect circulation. Circulation is maintained by strengthening the heart, and runners never have high blood pressure. Running may be in parks or on streets that pass through neighborhoods. Make sure that you walk briskly in order to have maximum benefit from this exercise.
Running takes the positive benefits of walking a step further. It increases heart rate enhancing the flow of blood that strengthens your cardiovascular system. R.J. indicates a triumphant future with minimum risks for heart disease and less levels of cholesterol. First, you start slow, increase the speed and distance covered to avoid overexertion. Running on various terrains is extremely enjoyable.
- Swimming
Swimming is an exercise that will engage the whole body without beating up the joints too much, and it will also help greatly in improving your heart health. When swimming, the resistance in the water works against the muscles of the body while assisting the heart in becoming very effective. Swimming laps, water aerobics, or even just playing in the pool can be an aerobic activity that increases your heart rate while also strengthening your lung capacity. The cooling effect of water also makes exercising easier and more enjoyable, especially in warmer months.
- Cycling
Whether you love cycling outdoors or have a stationary bike at the gym, cycling is yet another great exercise for the heart. It increases cardiovascular endurance and strengthens the leg muscles. Even 20 to 30 minutes of cycling daily improves your heart’s functioning, reduces blood pressure, and decreases the chances of any heart-related complications. Cycling also doubles up as an eco-friendly mode of commuting!
Image Name: Heart-Healthy Exercise Routine
Image Credit: Jefferson Health
- Strength Training
Although strength training primarily gives muscles, it also benefits a healthy heart. Lifting weight or resistance bands can boost metabolism thus generally making weight management easier. Maintaining a healthy weight is essential for a healthy heart since the fewer pounds one has, the lighter the burden on the heart is going to be. So, the ideal number of times you should include strength training in your workout would be two to three times a week while addressing your major muscle groups.
- HIIT- High-Intensity Interval Training
HIIT is an interval training where you have short-term, intense exercises alternated with intervals of rest or low-intensity exercises. Such programs are highly effective as well as engage your heart in the least amount of time. HIIT has been shown to not only improve cardiovascular fitness but also increase the rate of metabolism and help in losing weight. Some other examples include Jumping jacks, sprinting, cycling in cycles, etc. However, talk to your doctor first before you do this high-intensity exercise, more so if the concerns are related to the heart.
- Yoga
On its face, yoga wouldn’t seem to be a very big heart workout, but its utility for cardiovascular health is undeniable. Its integration of breathing, stretching, and meditation helps to move the pressure off the blood and stress out the system—both of which heart health depends upon. Its flexibility-improving poses, such as the downward dog, mountain pose, and child’s pose, relax and soothe the mental state also. The practice of yoga stabilizes the rhythms of the heart and supports, in general, good heart health.
Consistency is a Key Component
Consistency in the way one exercises is fundamental to long-term exercise benefits for heart health. From health experts, you should consider at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous activity per week for everyone. To keep the routine interesting and give your heart a well-balanced workout, mix up types of exercises.
Conclusion
Taking care of your heart is one of the best investments you can make to secure your future. With the help of these seven exercises, you will be able to improve your heart’s health significantly, and boost your energy levels and overall condition. Consult your healthcare professional if you are diagnosed with an existing heart condition before attempting any new exercise plan. Commitment and consistency will make your heart smile.