When considering exercising, it is often to lose weight or gain muscle. But we forget one of the most crucial benefits of exercising—a healthy heart. A healthy gut is one way to avoid heart disease. Experts suggest that one needs to get at least 150 minutes of moderate exercise every week. There are multiple things that you do on a daily basis that may damage your heart, hence here are some exercises to strengthen your heart and keep it healthy.
It is essential to remain active as you age. It can help curtail the chance of heart disease and improve cognition and memory. A great workout enhances blood flow and the heart’s ability to pump blood, thereby increasing oxygen levels.
In general, what are some benefits of a healthy heart?
Benefits of a healthy heart
1. Low blood pressure
When you have low stress on your heart, it pumps more blood with every beat, helping it to function efficiently. And as you age, you might be susceptible to low or high blood pressure.
2. Improves blood flow
This aids in preventing heart attacks and improves blood flow throughout the body. Exercising ensures that your heart pumps blood to deliver oxygen and nutrients to other parts of your body more efficiently.
3. Manage Stress
Exercising not only keeps your heart healthy but also keeps your mind healthy. People who work out regularly have been shown to have less stress.
4. Reduce the risk of stroke and diabetes
Regular exercise helps lower the risk of prediabetes and type 2 diabetes. It also aids in keeping your blood sugar at healthy levels.
5. Develop healthy habits
When you routinely exercise, that can help you maintain a healthy weight. And also help in making better choices in terms of nutrition.
Let us look at the types of exercising you can do for a healthy heart:
Exercises for a healthy heart
Many people do not consider walking, an exercise, but it has many benefits. It is considered one of the easiest yet most effective exercises. It’s easy to do and doesn’t require extra tools. Walking, especially brisk Walking, can strengthen your heart. It will increase your heart rate and make things easier for people with joint problems. Walking also doesn’t require a specific time; you can walk after lunch or dinner. At the same time, you can listen to music or audiobooks while taking a walk. Any person at any age can do it; the flexibility it offers is why we recommend it.
A simple bike ride that we all used to do in childhood should be done even as you get older. It tones your body and builds muscles in your legs. It has been shown that cycling helps reduce the risk of heart disease and improve mental health.
3. Weight training
Weight training is considered one of the best exercises to build other muscles in your body, which will help your heart. It’s a slower-paced workout but helps build muscle and burn fat. Studies show that weight training can reduce your chances of stroke by 40% to 70%. And you don’t even need any weights; your body weight is the most effective. You can use it by doing push-ups, squats, and pull-ups. Although, it doesn’t hurt to hit the gym or connect with a personal trainer.
Running strengthens your muscles and bones; it focuses on the entire body and may help you live longer. This is a high-intensity activity. It will increase your heart rate and burn more calories in a short amount of time. Running improves immunity, sleep, and mood and is suitable for your knees and back. What’s more? It is better for your brain and helps keep it from developing Alzheimer’s.
It is a low-impact activity that provides a full-body workout that is gentle on the joints. Swimming will help keep your lungs and your heart strong, even as it helps lower your blood pressure. Swimming is also great for people recovering from injuries who want to refrain from high-intensity workouts.
6. Aerobic Exercise
Aerobic exercise is an endurance activity that improves circulation and lowers blood pressure and heart rate. It can also drastically reduce the risks associated with type 2 diabetes. And if you already have diabetes, it helps control blood glucose. Aerobic exercise should be done for 30 minutes every day. Examples are brisk Walking, cycling, and swimming.
Yoga is excellent for improving the flexibility of the overall body. It will help release those tensed muscles and keep joint and cramping pain at bay. It will tone your body and help lower your blood pressure as well. Another benefit is that it can be done in the comfort of your own home. All you need is a yoga mat and a little space for movement.
8. High-intensity interval training (HIIT)
Short bursts of high-intensity exercise characterize HIT. There are multiple benefits of Cardio exercise. It means exercising for short periods and taking breaks of the same length in between. This activity strengthens your heart. For example, if you briskly walk for 3 minutes, walk slowly for the next 4 minutes. This aids in the burning of calories and the improvement of blood vessel function. Add this to your routine to create an impact and get added benefits.
It ultimately depends on what kind of exercise you want to do and how you want to do it. Whether it is doing yoga, hitting the gym, or doing it in the comfort of your home. One must keep exercising and moving regularly. A sedentary lifestyle invites a host of risks that exercising may keep at bay. It is important to note that you don’t need to make sprints on the very first day. Take it slow and let your body adjust to exercising; you can modify and add according to your capacity later. In addition, if you have an injury, you should consult a doctor before exercising.
Along with that, it is also essential to maintain a healthy diet. It would be best to eat healthy fats from nuts and seeds. And include fruits and groceries in your diet. Too much sugar, salt, and saturated fats (found in cakes, desserts, and fried food) will worsen your heart and cause weight gain. Hence, a balanced diet and exercise will help keep your heart healthy and strong in the long run.