5 Healthy Heart Exercises
Since modern lifestyle is too sedentary, doctors are for any exercise or movement that increases heart rate and improves circulation of blood in the body.
Exercising will help you burn calories, reduce bad cholesterol and lower blood pressure.
Moreover, you will train your heart muscle so that it becomes stronger and healthier. As it becomes stronger, you will find that you can perform any physical activity longer, that you aren’t winded walking up the stairs, and your heart rate at rest will be lower, meaning that the heart is more efficient at pumping blood through the body.
But are some exercises better than others?
The answer is yes. For an optimum heart, health doctors recommend 30 minutes of moderate aerobic exercise a day. Aerobic exercise implies any form of physical activity that increases the respiratory and heart rate, challenging the heart to work harder and improving the way your body uses oxygen.
Any aerobic exercise improves heart fitness and lung capacity and can impact a number of risk factors for heart disease.
But these 5 activities are the best:
Brisk Walking is recommended more than all the rest. It is an easy, convenient, enjoyable, inexpensive, safe and really effective activity that naturally improves your fitness, no matter you decide to work out on a treadmill or go outside and hit the road.
A casual walk around the block won’t do, though even a leisure walk around the neighborhood or to the grocery is anyhow better than sitting on your couch.
Aerobic exercise is the one that uses large muscles in a continuous and rhythmical manner for quite some time, and you need to be huffing and puffing a bit. But don’t push too hard, you should still be able to talk to someone while performing it.
Running is a high-intensity aerobic exercise that has been associated with heart health improvements, including decreased blood pressure and inflammation, increased good cholesterol and of course overall fitness.
Moreover, it is one of the best ways to burn calories. Beginners are recommended to start with brisk walking and then adding bursts of jogging, i.e. 1-2 minutes of running into the walks.
Gradually, start running for longer than you walk. As getting more fit, you will find that you don’t need to walk in between.
Cycling is another great aerobic exercise that can be done in the gym or outside on the road. You can make an efficient use of your cycling time when biking to work or doing errands.
Cycling will not only raise your heart and breathing rate, it will also build lower body strength as well as tone the core muscles.
It strengthens the heart muscle, lowers the resting pulse and reduces blood fat levels. People who everyday bike to work have improved lung function and are 2 to 3 times less exposed to pollution than car commuters.
Moreover, it is a great way to increase circulation in the legs and therefore is beneficial for varicose veins prevention or reoccurring. And while running is a weight-bearing exercise, cycling, on the contrary, is a low-impact one that puts little stress on joints, for which reason is an ideal exercise for people with osteoarthritis.
Swimming is another low-impact activity and one of the best exercises for your heart, which is especially suitable for people with joint problems.
It is a unique form of exercise that differs from land-based ones in many aspects, including the medium, position, breathing pattern and the muscle groups used.
Besides raising the heart rate and improving heart fitness, water also provides multi-directional resistance that improves muscular strength and tone. Water immersion places compressive forces on the body with resulting physiologic effects.
Swimming for 2.5 hours per week will provide you with all aerobic health benefits your heart needs.
Yoga that traditionally implies stretching and strength training using your own body weight while focusing on breathing help to bring about increased physical, emotional and mental well-being.
It lowers blood pressure, increases lung capacity, and improves heart rate and respiratory function along with boosting blood circulation and muscle tone. It also helps manage stress and reduce anxiety and stress levels, which plays an important role in heart disease.
However, it doesn’t count towards requirements of 30 minutes of moderate physical activity a day. Stretching workouts are beneficial for musculoskeletal health, which enables you to stay flexible and free from cramping, joint pain, and other muscular issues, which is crucial for being able to perform aerobic exercises. Do yoga a couple of times per week and stretch every time before and after exercising.
Ultimately, the best exercises are the ones you enjoy doing and that are convenient for you to do; the ones that you will keep doing and staying active for a healthy heart.
However, always consult your doctor about what exercises you can do and keep taking notice of how you’re feeling while performing them.