Exercising is a great way to improve your heart health. It reduces risks to heart diseases, high blood pressure, and build-up of bad cholesterol. Besides, a healthy heart is essential for optimum body functioning. It ensures that vital nutrients and oxygen is supplied to all parts of your body.
Exercising for a healthy heart doesn’t have to be lengthy and tedious. Developing a 30 minutes workout is enough to boost your heart condition.
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With many heart exercises, it can be overwhelming to pick the right one. That’s why some guidance will go a long way to ensuring that you get started in the right direction.
How Does Exercise Improve Your Heart Health?
The heart consists of muscles, and its performance improves with exercise. Optimum performance of the heart is essential for optimum body functioning.
Exercises for a healthy heart allow your body and heart muscles to become efficient. This efficiency allows it to pump blood throughout your body with ease.
This implies the heart can work with minimum stress keeping your blood pressure at optimum levels. Your heart and tissues’ ability to pull oxygen from the blood also improves.
Exercise is good for your heart health in several ways. A regular exercising routine can help you:
- Keep a healthy weight.
- Lower cholesterol levels.
- Lower blood pressure.
- Ease your heart’s workload.
- Develop strong muscles.
- Reduce risks to heart disease.
Additionally, physical exercises encourage the development of positive physiological changes. For instance, it enables the arteries to dilate easily.
It also promotes the sympathetic nervous system that controls your blood pressure and heart rate.
However, it’s important to note that the benefits may not be immediate. It can take months for the changes to manifest good results.
That said, here are some of the exercises that strengthen your heart.
Walking is an easy exercise for a healthy heart. All you need for this exercise is a good pair of shoes. You can make the most of your time by listening to music as you walk.
When walking, the heart rate increases and the heart pumps blood efficiently to various organs. Thus the delivery of nutrients and oxygen is enhanced.
It can significantly reduce the risk of lower blood pressure, and heart attack. It’s also good for weight management and mood alleviation.
According to a study, walking for 30 minutes a day reduces the risks of heart diseases by up to 18%.
Another study investigated the impacts of walking on diabetic patients. The researchers discovered that walking 2 hrs per week reduces deaths caused by heart diseases by 34%.
Costly gym membership and exercising equipment can prevent you from exercising. But running is an effective yet overlooked exercise for healthy heart that has immense benefits.
All you need is space, time, and the fundamental skills to start this exercise. You can add running into your morning or evening routine if you have a busy schedule.
Running more than 1 hr per week reduces your risk to heart diseases by up to 42%. In fact, it is more effective than walking.
Most people only know the benefit of yoga in relaxing the mind and body. But yoga can do much more; it is ideal for your heart health as well.
Yoga helps to tone and strengthen your muscles. Some types of yoga increase your heart rate and provide calmness that lowers blood pressure.
Other health benefits of yoga include weight reduction, improved flexibility, and enhancing mood.
In one study, researchers monitored people with heart diseases. Some of the participants practiced yoga daily for 1 hour.
After three months, those who practiced yoga experienced a significant drop in cholesterol levels and improvement in heart health.
The research concluded that yoga could be a good exercise for healthy heart that’s good for patients with diabetes. It targets the high lipid levels that cause cholesterol to build up.
However, doing yoga the right way is key to enjoying the benefits. Do some research to identify which type of yoga is right for you and use the tips to improve your heart health.
4. Weight Training
Weight training is not just to get that perfect-looking body and improve your confidence. It is good for your heart health too.
By lifting weight for 30 minutes a day, you can reduce the risk of stroke or heart attack by up to 70%. You don’t need to spend lots of time in the weight room to achieve the benefits.
Weight training exercises also work on the whole of your body efficiently and effectively. They improve muscle mass, strength, joint stability, balance, and metabolism.
Developing muscles in your body improve your heart health. Proper weight training helps you to burn fat and build muscles.
Going to the gym to train is good, but using your own body at home is equally effective. You can do exercises like pull-ups, squats, and push-ups to grow muscles and boost heart health.
Although weight training can be a difficult exercise for healthy heart, you can make it easy by starting low and taking breaks. You can increase the intensity with time as you challenge yourself.
Physical exercises are great for improving your heart health. Combining exercises with a good diet and healthy habits can improve your protection against vascular and artery diseases.
However, not all exercises are equal. These top 4 exercises for a healthy heart will help to strengthen your heart and lower the risks to various heart diseases.
What’s more, anyone can start the exercises. You can add them to your routine and begin almost immediately with no special equipment required.
As always, make sure to consult an expert or physician before starting any exercise.