6 Best Exercises To Strengthen Your Heart
Strengthening your heart is one of the best things you can
do for your health. And as you know, the best way to strengthen your heart is
to exercise. In fact, if you don’t exercise you’re more than twice as likely to
get heart disease as someone who does. If you have a history of heart disease,
or just worry about your heart health, you need to develop a regular exercise
routine. Experts recommend you spend at least 150 minutes doing moderate
exercise per week.
But is all exercise created equal? Here are the best
exercises to strengthen your heart.
1. Walking
Yes, it might seem a little too easy. But 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. All you need is a pair of
supportive shoes. Do a short walk during your lunch break or a longer walk on
the weekend. You can listen to music, a podcast, or walk with a friend. The
flexibility of walking makes it easy for anyone to do — and to keep doing it.
2. Weight training
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Building the other muscles in your body will help your
heart. Weight training will help you build muscle mass and burn fat. Although
you can hit the gym to train with weights, some of the most effective weight
training happens when you use your own body weight. Things like push-ups,
squats, or even pull-ups all help you build muscle and contribute to bone and
heart health.
3. Swimming
Swimming isn’t just for lazy summer afternoons. Taking a
water aerobics class or swimming laps can be a full-body workout that will
strengthen not only your body, but your heart. Unlike other types of exercise,
walking is easy on your joints and allows you to move your body without a lot
of pain.
4. Yoga
Although it might not seem like it, yoga is great for your
heart health. Doing yoga will help you strengthen and tone your muscles.
Certain types of yoga can really get your heart rate up, while still providing
the calm that will lower your blood pressure.
5. Interval training
Interval training — which alternates 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. For example, you can do
it by running for one minute and walking for three minutes, then repeating the
cycle. Raising and lowering of your heart rate helps to burn calories and
improves the function of your blood vessels.
6. Cycling
Jumping on your bike 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. Bonus: Cycling has even been shown to improve your mental health.
Whether you choose to hit a yoga class three times a week,
go walking with a friend, or swim every morning, regular exercise is essential
to taking care of your heart. Always talk to your doctor before you begin an
exercise routine.
Now, apart from this information to take care of your heart,
don’t you think that there should be a device that can prevent any heart
disease and detect more than the regular 44% than ECG does? This will be a life
changing in all the patients in the Primary Care and hopefully someone will
come up with some technology soon as this might help to save lives and prevent
more the patient and GP’s on what to do in case of a heart disease.
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