5 Simple Exercises to Keep Your Heart Healthy & Happy
We always try to maintain our health or improve it if it is not in a sound condition. Moreover, people with obesity are at a higher risk of high cholesterol, hypertension, heart diseases, etc. Although we often overlook it, our heart is one of the most crucial body parts we need to take care of.
Every year 1 out of 4 deaths occurs due to
heart disease in the US alone. - source
No doubt you need to keep your overall health
maintained, considering the fact above, you must ensure your heart stays
Keeping your heart healthy
Following are a few things you should do in
order to reduce or eliminate your risk of developing heart disease.
- Eat healthily
- Be physically active
- Maintain a healthy body weight
- Quit smoking
- Regularly measure and control your cholesterol and blood pressure levels
- Avoid excessive alcohol consumption
- Reduce stress
How does exercise help improve heart health?
As the heart is a muscular organ (made up of
cardiac muscle), you can make it stronger and healthier by living an active
lifestyle. It is always recommended to exercise regularly, for which you don’t
need to be an athlete or weight lifter. A thirty-minute brisk walk each day can
bring a considerable difference in your heart health.
Yes, it pays off once you do it regularly.
Physically inactive people are more prone to get heart disease than those who
A regular workout can help:
- Burn calories
- Manage blood pressure
- Reduce LDL (bad cholesterol)
- Increase HDL (good cholesterol)
Around 80% of adolescents and adults in the US
are less active than required. Additionally, the fast adoption of remote
working, gym closures, and recommendations to stay at home due to the ongoing
global pandemic make it even difficult for you to be sufficiently active and
keep your body moving.
Working out without hitting the gym can be a
challenge, but it is not impossible.
How to get started?
First things first - find out how physically
fit or unfit you are. Then, decide on whether you need a trainer or fitness
classes, or if you would be happy working out on your own; whether you need to
go to a gym for exercise or you can do it at home.
However, keep in mind that you should set a
goal, start slow, and build up to meet that goal. For instance, if you have a
target to run 3 miles a day, but you have never done that before, consider
starting with a mile day and gradually increasing it. That way, you would be
able to make it big (like 6 miles a day) within a couple of weeks.
How often and how much should you exercise?
An average person should do a moderate
activity (that can be a simple brisk walk) for at least 30 minutes a day, 3 or
5 days a week. However, you need to start slow and take your exercise further
to tough, challenging levels while gradually making your body adjust to your
Do not forget to keep a slow pace a few
minutes before and after a fast-paced workout. This will help your body warm-up
and cool down easily. Besides, you need not do the same exercise every day; the
more variations you make, the more fun and beneficial it will be.
Before we discuss some of the easiest
exercises for a healthy heart, let’s look at some essential workout
Know when to avoid exercise
Most likely, you will not face any significant
problems when you exercise. However, you should put a stop to your workout
session and seek medical help immediately if:
- You feel pain in your body
- You feel pressure in your chest
- You break out in a cold sweat
- You have trouble breathing
- You have a fast or uneven heart rate
- You feel dizzy, lightheaded, or exhausted
All in all, it is normal if you feel your
muscles are becoming a little sore for a couple of days after your initial
workout sessions. However, it will fade away as your body adapts to your
exercise routine, and later, you would probably feel a lot better and
experience health improvements.
5 easy exercises to keep your heart healthy
Doesn’t it seem too easy? Yes, this is the easiest
type of exercise you can do every day to strengthen your heart. Moreover, speed
walking can uplift your heart rate and is a little more easier on your joints
when compared to other exercises.
There’s no need to schedule time for walking; you can simply put on a pair of comfortable shoes and go for a walk anywhere at any time. For example, take a short walk during breaks at your workplace or walk a couple of miles over the weekend.
Cycling has a lot more to do than just helping
you go from home to the supermarket. While cycling, you use your leg’s large
muscles that help increase your heart rate. It has been shown that cycling
improves your mental health and helps reduce heart disease risks.
If walking seems boring to you and running
takes a toll on you, try out hiking. Terrains make you go up and down the
slopes, making your heart work more, improving its pumping potential and heath.
An extra perk here will be the view you will
enjoy that will take your stress away, relax your heart, managing blood
pressure. One thing you need to keep in mind before hiking is that you need
suitable footwear, a map of the region you are hiking in, and a lot of water to
keep yourself hydrated.
4. Interval training
Interval training can be an excellent exercise
for you to do a complete workout within a matter of minutes. It includes both -
high-intensity workout and soothing cool down. For instance, you can run as
fast as you can for a couple of minutes, then walk for three to five minutes to
pull down your breaths to normal, and then repeat the same.
This will make your heart rate go up and down,
helping to burn calories, improving blood vessels’ functioning, adding to your
heart’s overall health.
Yoga exercises are a great way to keep your
heart healthy. With yoga, you can strengthen your muscles. There are several
types of yoga practices that you can perform to get your heart rate up; for
- Utthita trikonasana - Extended triangle pose
- Paschimottanasana - Seated forward bend pose
- Ardha matsyendrasana - Half spinal twist pose
- Gomukhasana - Cow face pose
- Setu bandhasana - Bridge pose
Yoga helps improve heart health and provides
the calm you need to keep your blood pressure controlled.
Swimming is a great exercise not only for your
heart but also for the entire body. It does not only help you to get and stay
in shape but also acts as a relaxation therapy. Once you start swimming, you
will realize that your body feels way more physically relaxed than usual. The
end result will be a reduction of pressure on your heart. So while it makes
your heart stronger, it keeps it happy too.
Whether you want to walk with a companion, go
swimming every evening, or hit the gym three days a week, you can only obtain
excellent results by exercising regularly. And do not forget to talk to your
doctor in case you experience any difficulties. Besides, if you or one of your
family members or friends have concerns related to your heart health, you may
consider consulting one of the premier medical providers through MedPRO.
We have a broad network of qualified, experienced, and
trusted doctors who can provide you with excellent guidance and medical support
to improve your heart health and maintain it.
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