Exercise is an important habit that we need to develop because it has many benefits that help uslife. In particular, the health of your heart should not be neglected. Research has shown that staying active is an effective way to keep your heart strong and reduce the likelihood of developing heart disease. There are many exercises you can do to be active, but it is also key to incorporate exercises that will benefit your heart.
Exercises such as yoga and walking can keep your heart running at its best. With the help of experts, we discuss the various exercises you should do to keep your heart strong and healthy. Whatever you wantor a less intense movement, such as swimming, you can reap the benefits of all subsequent exercises.
Why exercise is important to your heart
Exercise is generally beneficial for cardiovascular health. This reduces the likelihood of heart problems as you age. It helps lower blood pressure, increases your high-density lipoprotein (or good cholesterol), reduces stress, and improves your heart’s ability to pump more blood to your muscles by efficiently transporting oxygen from your blood. It also has indirect benefits.
“Exercise can also help control cardiovascular risk factors such as diabetes, high cholesterol and obesity,” said Dr. Lance LaMotte, an interventional cardiologist, member of the American College of Cardiology and owner of the Title Boxing Club in Baton Rouge, LA.
On the other hand, it is also important to stay active as you age, as inactivity is more likely to develop heart disease. It also increases your chances of having a serious cardiovascular event. LaMotte said: “Studies have shown a reduced likelihood of heart attack and stroke by maintaining or increasing activity with age.” In addition to maintaining a healthy heart, LaMotte added that as you grow older, exercise can also improve your cognition and memory.
Which exercises are best for your heart?
Any exercise that increases your heart rate is good for your heart, said Dr. Suzanne Steinbaum, a preventative cardiologist and member of the Peloton’s Health & Wellness Advisory Council: and a happier life. “LaMotte added that” almost any form of regular exercise can provide tremendous cardiovascular benefits, whether it’s traditional cardio, such as walking, running, cycling, swimming, high-intensity interval training, resistance training, or whole body workouts like boxing. ”
While all exercise provides heart health benefits, there are several exercises that stand out as ideal for keeping your heart in good shape. Here is a breakdown of the top five exercises for heart health. These exercises pump up your heart and offer various options to prevent injuries from excessive use and to train different muscles.
A good rule of thumb to follow during interval training isthese are followed by an equal or shorter rest period. Interval training is a good choice when you have little time and want to sweat quickly. Studies even suggest that HIIT-style workouts or high-intensity interval workouts improve lung and heart health, as well as your heart’s response to exercise. In addition, there are exercise applications and programs that you can download and that focus on this type of workout if you are not sure where to start.
Weightlifting can be slower, but so is it. One study found that lifting weights could reduce your chances of having a stroke or heart attack by 40 to 70%. Depending on your goals, it is helpful to contact a personal trainer who will teach you the right techniques and set up a customized exercise program for you.
, but it is more gentle on the body. It’s easy anywhere and you can get even more benefits when you accelerate. “Walking is a low-intensity exercise that has been shown to benefit your heart, especially when walking at a fast pace and pumping your arms,” Steinbaum said. Research suggests that fast walking can further improve your cardiovascular health compared to slow walking. Other ways to make your walks more difficult are walking with some weight in hand, adding half a mile each time you go for a walk, or adding self-weight exercises so often.
Yoga is known to lower blood pressure, improve your flexibility and balance, and help reduce any aches and pains.– All you need is a yoga mat and a small space to move.
Swimming is a low-impact, full-body workout that is gentle on the joints, but still contains a bit of a cardio stroke. Swimming keeps your lungs and heart strong and even helps lower blood pressure. It’s a great aerobic option if you’re also recovering from an injury or if your body doesn’t respond well to high-impact exercise.
Where should you start?
Before embarking on any new exercise program, it is important to discuss it with your doctor, especially if you have had any previous health problems or if your family has heart problems. LaMotte said that “if cardiovascular risk factors are present, it is advisable to have a medical certificate in advance.” Steinbaum agreed, saying: “Monitoring blood pressure, the cholesterol panel, hemoglobin A1C (sugars) and inflammatory markers, among other indicators, are vital sources of information to help determine risk levels for higher intensity training.” However, if you are a generally healthy individual, use your best judgment when you start a new workout and stay within your limits.
If you’re just getting started, it’s important to make sure you don’t do it too soon. LaMotte recommended that you start slowly to achieve consistency and set reasonable goals. For example, if you are just starting to run, it is best to focus on completing the set distance at a comfortable pace rather than increasing the intensity and overcoming distance at the same time.
A good rule of thumb is to follow the recommendations of the American Heart Association. Focus on 150 minutes of moderate intense aerobic activity or 75 minutes of weekly intense aerobic activity, or a combination of both per week. Along with this, you should include resistance training at least two days a week. “Studies have shown that activities that put your heart rate in the medium intensity zone are the best choice for optimal cardiovascular benefit,” advises Steinbaum.
The best way to do this is to explore and find an activity that you enjoy and know you will be consistent with. It can help some people to have a friend or a small group of friends to practice who will hold them accountable. “It’s also important to be attuned to body feedback to reduce injury,” LaMotte warned, adding that hydration and rest days are also important to minimize the risk of injury and fatigue.
In addition, it is important to balance healthy heart exercise with a healthy diet. “I always tell my patients they can’t exercise a bad diet,” LaMotte advised. “A diet low in saturated fat, refined sugars and sodium can help control or lower blood pressure, blood sugar and cholesterol.”
If you have a family history of heart disease, it is important that you start checking your blood pressure, cholesterol and sugars at the age of 20. “If a woman has a history of complications during pregnancy, such as preeclampsia, gestational diabetes or high blood pressure, she should have her heart checked,” Steinbaum said. For other individuals, she said that “knowing your numbers” and visiting a wellness center are part of a healthy heart life.
The information contained in this article is for educational and informational purposes only and is not intended as medical or medical advice. Always consult your doctor or other qualified healthcare provider for any questions regarding your medical condition or health goals.