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Some of the best exercises for heart health include various forms of cardio. Just like any other muscle in your body, your heart benefits from regular exercise. You don't have to be an athlete to benefit from regular physical activity.
Just 30 minutes of daily vigorous activity can make a huge difference. Get started, and you'll see results in no time. Cardiovascular disease is nearly twice as common in inactive people as in those who are active.
Here's how exercises for heart health will improve your heart health:
- Lowers blood pressure
- Reduces LDL or bad cholesterol
- Boosts HDL or good cholesterol
Below, we will discuss some simple and easy exercises for heart health that you can do.
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Exercises for Heart Health that you Can Do
The following exercises for a healthy heart can be done by anyone of any physical fitness level.
1) Walking
Walking may be the best exercise for heart health that you will do. Walking, especially brisk walking, is a fantastic way to build cardiac muscle. The benefits of brisk walking for heart health outweigh the potential harm to the joints.
It's almost always safe to walk around town. A sturdy pair of footwear is all that is required. Walk around during your lunch break or go for a long walk on the weekend.
You could go for a walk with a friend while listening to music or a podcast. Walking is a great form of exercise because it can be adapted to fit anyone's needs and lifestyle. Among all the exercises for heart health, walking is the most accessible, easy and simple one that can be done by anyone, anywhere.
2) Swimming
Swimming is a year-round activity, not just for hot days. The cardiovascular system and the entire body can benefit from water aerobics classes and swimming laps.
Swimming, in contrast to many other forms of exercise, is gentle on the body's joints and makes it possible to move freely and easily.
3) Cycling
Taking your bike out for a spin can do more than just get you from point A to point B. Researchers have found that cycling can reduce one's chances of developing heart problems.
Large muscle groups in the legs are utilized, which in turn causes the heart rate to increase. Here's some more good news: research suggests that cycling can boost your emotional well-being as well. Cycling is one of the simplest exercises for heart health that you can do.
4) Interval Training
Interval training, which consists of quick bursts of high-intensity exercise followed by active recovery, is very effective for getting a thorough workout in a limited amount of time. It is one of the best exercises for heart health that you can do.
The one-minute-run-three-minute-walk method is very effective. Accelerating and decelerating your heart rate aids in calorie burning and enhances blood vessel function.
5) Yoga
Yoga is one of the best exercises for heart health that you can do. Even though it may not look like it, yoga is very beneficial for your cardiovascular system.
If you want to build muscle and tone your body, yoga is the way to go. You can get your heart rate up and your blood pressure down with the right kind of yoga.
6) Weight Training
Strengthening your other muscles will benefit your heart as well. The extra calories you burn while lifting weights will come from the extra muscle mass you've built. Hence, weight training can work as one of the best exercises for men to boost heart health.
A lot of people think that the only way to effectively train with weights is by going to the gym, but the truth is that using your own body weight has many benefits.
Bodyweight exercises like push-ups, squats, and pull-ups are excellent for your muscles, bones, and heart.
How Much to Exercise and How Often?
Engage in at least 150 minutes of moderate-intensity physical activity per week (such as brisk walking). A minimum of five days per week would require 30 minutes per day. There's no need to rush things if you're just starting out.
Workouts can be prolonged or intensified over time. Gradually implement this change so that your body has time to adapt.
Slow down for a few minutes to warm up and cool down at the beginning and end of your workout. It's a good way to alternate between warming up and cooling down. You don’t always need to follow the same workout routine. In fact, swapping between various exercises for heart health can prove to be beneficial not only for your physical health but also for your mental and emotional health.
Precautions
If your doctor gives you the OK to exercise and you pay attention to how you're feeling during your sessions, you should be fine.
You should stop and seek medical attention if you experience chest pain or pressure, a cold sweat, difficulty breathing, a very fast or uneven heart rate, dizziness, lightheadedness, or extreme fatigue.
When you first start working out, it's normal to experience some muscle soreness over the next day or two. As your body adjusts, you'll feel better and better. Perhaps in the near future, you will be pleasantly surprised to find that your efforts are rewarded by a sense of accomplishment.
