Imagine your heart as a powerful engine, tirelessly pumping blood throughout your body. It’s a remarkable organ, vital to your very existence. Now, think of regular exercise as the fuel that keeps this engine running smoothly. The key to Exercise for heart health.
Why is it important to exercise for a healthy heart?
The right exercise can be as powerful as medication, especially for some heart conditions. Even if you have no heart diseases or are not at risk for them, small bursts of physical activity are a great way to tune up your cardiovascular health!
Why? Because working out triggers physiological changes. It makes muscles stronger, increases metabolism, improves blood sugar, and more – all of which help make the heart stronger. And the best part? Even light exercise counts!
1. Exercise strengthens your cardiac muscles
Regular exercise strengthens the heart muscles, allowing them to pump blood more efficiently. This brings down the workload on your heart, lowering the risk of heart disease.
2. Exercise supercharges blood flow
A workout promotes better circulation, ensuring that oxygen and essential nutrients reach all parts of your body, including your heart itself.
3. Pressure goes down, health goes up
Physical activity helps to lower high blood pressure, a major risk factor for heart disease. It makes your arteries more flexible and reduces the force of blood against the artery walls.
4. Better levels of heart-healthy cholesterols
Exercise raises your “good” HDL cholesterol and lowers your “bad” LDL cholesterol, trimming the build-up of plaque in your arteries.
5. Weight control for heart’s sake
Maintaining a healthy weight is crucial for heart health. Exercise burns calories and helps control body fat, preventing obesity, another significant heart disease risk factor.
The best exercise for a healthy heart for you!
The answer to which exercise is best for heart health is easy. The one that fits you and your fitness level. A workout regime that’s right for Jane or Sanjay may not be ideal for Jahanvi or Joe. With that, here are some heart-pumping exercise ideas.
1. Low-impact exercise for heart health
For those just dipping their toes or who already have an existing heart condition, callisthenics is best. Wash your car, clean the house, do planks or push-ups against a wall or on the floor (from your knees), climb stairs, garden, or march slowly in place with high knees. Even gentle yoga is an option.
2. Aerobic exercise: the best way to improve heart health
For those who have been working out, any activity that increases the heart rate is ideal cardiovascular exercise. From brisk walking, jogging, swimming, step aerobics, and dancing, to cycling, aim for at least 150 minutes of moderate-intensity aerobic exercise per week, or about 30 minutes a day for 5 days.
3. High-impact interval training for tip-top heart
High-impact exercises that combine short bursts of intense activity with periods of rest or lower-intensity exercise are an efficient way to improve heart health and fitness. Jumping jacks, burpees, rowing, mountain climbers, or even a game of squash or racquetball are good choices.
4. Strength training for the side-benefits
While weightlifting or bodyweight exercises don’t directly help heart health, they do build muscle, improve metabolism, and support weight loss. That’s important for overall health.
5 tips to introduce exercise for a healthy heart in your daily routine
The simplest trick in the book is to sit less. Research shows adults who are sedentary have a higher risk of heart disease and early death.
1. Start slow and build up
If you’re new to exercise or have been inactive for a while, begin with low-intensity activities. As your stamina builds, gradually increase the intensity and duration.
2. Have realistic goals
Achieving a goal, even if it is a small one, is a powerful motivator. So, begin with a tiny fitness goal, like 500 steps a day. Track it using an app or smartwatch. It’ll give you the boost you need to make exercise a part of your day.
3. Find what your heart desires
Don’t tie yourself in knots thinking about exercise. If a particular activity (like going to the gym) fills you with dread, chuck it. Instead, pick an activity you’d enjoy, like running with a friend, going dancing with your partner, or walking your dog. When a workout becomes enjoyable and not a chore, it becomes sustainable.
4. Include friends or family
You look forward to exercising when you share it with loved ones. So invite a buddy, and if you struggle to find time in the day, sneak in quick mini-workouts with them. When you start to get bored with the same type of exercise, mix it up.
5. Listen to your body
Consult a healthcare professional and a fitness coach before you start exercising for a healthy heart. Next, pay attention to your body during a workout. If you experience pain, discomfort, breathlessness, or dizziness, stop immediately and talk to a doctor.
Heartfelt fitness: Exercise for a revitalised heart
Exercise is the prescription for a healthy heart. One that anyone can afford. It’s a potent tool. Whether you’re a fitness enthusiast or a novice, there’s a heart-healthy exercise routine for you.
Begin now! There is no better time. Your heart will thank you for every step, every push-up, and every stretch. So, lace up those sneakers and get moving, and if you need the right routine, find one at QurBook.