When we talk about the most hard-working organs of our body, the heart always comes at the top. After all, it works continuously for 24*7 without ever stopping for a second. It makes sure that your body keeps working by providing blood throughout the body. Therefore, to live a healthy life and become stronger, you must make sure that your heart muscles are strong. For this, you will need to perform regular heart exercise and follow a healthy diet. The latter can be dealt with by adding more fruits, vegetables, and other healthy recipes rich in nutrients to your meals. As for exercise, we are here to help. You do not need to be an athlete to exercise well and lead a healthy life. In fact, there are various very small and easy exercises you can perform on a daily basis to make your heart stronger for the years to come. In this article, we are going to tell you about the various exercise wherein you can choose the best exercise for heart that suits you. But before that let us tell you how regular heart exercise helps you:
- Burns extra calories
- Lowers your blood pressure
- Reduces LDL or the "bad" cholesterol
- Boosts your HDL or "good" cholesterol
It is time to jot down the exercise for heart health. Read all and choose the exercise good for heart:
Lets begin with the easiest exercise for heart health. Walking may seem too simple and easy but it is a great exercise for cardiovascular endurance, especially if you walk fast. When you are speed walking, your heart rate goes up and this gradually strengthens the heart. Unlike other workouts, this heart exercise also does not put a lot of pressure on your joints. What more? You can walk anytime, anywhere. Whether you a public park nearby or not, you can walk. You also dont need to go to the gym and can do this heart exercise at home. You just need a good pair of shoes. You can also start by taking short walks during your lunch or going for an evening walk. You can make this heart exercise fun by listening to music. People also prefer walking with a friend as they tend to walk more when they are accompanied by someone they like. So pick your walking partner and get ready for a healthy heart with this cardio exercise.
- Weight Training
If you are someone who is ready for challenges and not really satisfied with walking, weight training is for you. This best exercise for heart works by building muscle mass and burning fat. By building all the other muscles in your body, it eventually helps the heart. You can hit the gym for this exercise for heart health. The trainers will help you with techniques and reps. The best way to do weight training is to use your own bodys weight instead of dumbbells and kennels. So try an exercise for heart health like squats or even pull-ups. You can also do such a heart exercise at home as well. These will help in building muscles while contributing simultaneously to bone and heart health. Your heart rate increases during the reps and when recovers between the sets just like interval training the heart exercise that is next on this list.
- Interval Training
For those who dont know what interval training is it is a type of workout in which you perform short bursts of high-intensity exercise with a longer period of active recovery. It is also known as High-Intensity Interval Training or HIIT. To understand interval training, take the example of mountain climbers or crunches. You do them for one minute and then take 3 minutes rest. Such heart exercise can help in fast weight loss in a lesser among of time. Not just this, you can reduce heart rate and blood pressure if you are obese. This raising and lowering of your heart rate helps in burning calories and improving the function of your blood vessels. Such heart exercise also helps the body in clearing fat and sugar from the blood.
It is time to shift your attention to an ancient way to keep your heart healthy. Yoga combines the elements and benefits of exercise for heart patients or even exercise to prevent heart attack. Even though it may not seem like it, you can get plenty of benefits from a single exercise for heart blockage in yoga. There are some types of yoga that help in increasing your heart rate while calming you down to maintain healthy blood pressure. Doctors also recommend yoga and exercise for heart patients. It also reduces mental health issues like stress, anxiety, and depression that further prove beneficial to your heart health. Some of the best yoga asana for heart health are:
- Utthita Trikonasana or Extended triangle pose
- Paschimottanasana or Seated forward bend pose
- Ardha matsyendrasana or Half spinal twist pose
- Gomukhasana or Cow face pose
- Setu Bandhasana or Bridge pose
Now, get yourself s break from serious heart exercise and yoga. You can also do fun heart exercise such as swimming. It is not just a lazy break on a sunny afternoon. Swimming can, in fact, be a full-body workout that strengthens your heart along with the body. In case you dont know how to do this exercise for cardiovascular endurance, you can learn it at nearby gyms or swimming centers. They will teach you various types of swimming techniques that can prove beneficial to your heart. This is also a survival skill that may help later in life.
Just like swimming, cycling is another best exercise for heart. It is suggested that cycling can help in reducing your risk of various heart diseases. This heart exercise uses the large muscles in your legs that further elevate your heart rate. Not just this, cycling is also a weight loss exercise that helps in burning excess calories. This heart exercise is also known to improve your mental health; thereby, helping your heart indirectly.
How Much Should You Exercise and How Often?
Now that you have learned which heart exercise to do, let us tell you how much should you do it and how often. Check the essential points when you plan to do exercise to prevent heart attack or any other heart issue:
- Aim for at least 150 minutes of moderate activities such as brisk walking per week.
- Slowly build-up to this aim if you are just beginning doing heart exercise.
- Try to change the heart exercise to have fun and diversity in the workout.
Heart Exercise: Do's and Dont's
While doing heart exercise can prove great for the heart, wrong methods may end up doing more harm than good. Thus, here are some of the dos and donts you should keep in mind while doing heart exercise: Dos
- Always do a warm-up to let your body stretch before weight training or HIIT workout.
- Talk to a doctor before trying exercise for heart blockage if you had any heart-related issues.
- Follow experts advice when doing intensive heart exercise.
- Do not exercise if you experience unusual pain and pressure in your chest or have trouble breathing.
- Avoid exercise to prevent heart attack if you have been through surgery recently.
- Never exercise right after having meals.
- Pregnant women should avoid intense heart exercise.