Strengthen your heart with these 5 heart exercises

Exercise is an important habit to establish because it has many benefits that help us live long and healthy life. Your heart health, in particular, should not be neglected. Research has shown that staying active is an effective way to keep your heart strong and reduce the chances of developing heart disease. There are many exercises you can do to stay active, but it is also crucial to include exercises that will benefit your heart.

Exercises such as yoga and walking can keep your heart in the best order. With the help of experts, we explain the various exercises you need to do to keep your heart strong and healthy. Do you want to high-intensity exercises or less intense movement, such as swimming, you can take advantage of all of the following exercises.

Why exercise is important for your heart

Exercise is generally beneficial for cardiovascular health. For example, it reduces the risk of developing 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 transferring 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, a 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 because inactivity is associated with a higher chance of developing heart disease. It also increases your chances of a major cardiovascular event. LaMotte said: “Studies have shown a reduced likelihood of heart attack and stroke due to maintenance or increased activity with age.” In addition to keeping your heart healthy, LaMotte added that as you age, exercise can also improve your cognition and memory.

What exercises are best for your heart?

Any exercise that speeds up your heart rate is good for your heart health, said Dr. Suzanne Steinbaum, a preventive cardiologist and a member of Peloton’s Health and Welfare Advisory Council: “I have always said that exercise is the best cure and prevention for heart disease and for a healthier and happier life.” LaMotte added that “almost any form of regular exercise can provide tremendous cardiovascular benefits, whether it’s traditional cardio training like walking, running, cycling, swimming, high-intensity interval training, resistance training, or full-body training, such as boxing. . “

While each exercise has benefits for heart health, there are some workouts that stand out as ideal for maintaining your heart. Here is an analysis of the five best exercises for heart health. These exercises stimulate your heart rate and offer a variety of options to prevent injuries from overloading and working different muscles.

Interval Training

A good rule to follow when interval training is yes keep the exercises short and intense followed by a rest period of the same length or shorter in between. Interval training is a good option when you don’t have enough time and want to sweat quickly. Studies even suggest that HIIT style or high-intensity interval training improves lung and heart health, as well as your heart’s response to exercise. In addition, there are apps and exercise programs that you can download that focus on this type of training if you are not sure where to start.

Weightlifting

Lifting weights can be a slower pace, but it is also a a good way to increase your heart rate and improve your heart rate. One study found that lifting weights can reduce your chances of having a stroke or heart attack by about 40% to 70%. Depending on your goals, it is helpful to connect with a personal trainer who can teach you the proper techniques and set up a customized exercise program for you.

Walking

Walking is just as useful as running, but is gentler on the body. It’s easy to do anywhere and you can get even more benefits if you speed up the pace. “Walking is a low-intensity exercise that has been proven to benefit your heart, especially when you walk at a fast pace and pump your arms,” ​​Steinbaum said. Research suggests that brisk walking can further improve your cardiovascular health compared to slow walking. Other ways to make your walks more challenging are walking with weights in your hand, adding half a mile every time you go for a walk, or adding weight-bearing exercises from time to time.

Yoga

Yoga is known to lower blood pressure, improve your flexibility and balance, and help reduce all pain. Yoga can be done in the comfort of your own home – All you need is a yoga mat and a small space to move around.

Swimming

Swimming is a full body workout with a small stroke that is gentle on the joints but still carries some cardio kick. Swimming keeps your lungs and heart strong and even helps lower your blood pressure. This is a great aerobic option if you are also recovering from an injury or if your body is not responding well to high impact exercises.

Where to start?

Before starting any new exercise program, it is important to talk about it with your doctor, especially if you have had any health problems before or if you have heart problems in your family. LaMotte said that “if cardiovascular risk factors are present, it is advisable to get a doctor’s approval in advance.” Steinbaum agreed, saying, “Checking your blood pressure, cholesterol, hemoglobin A1C (sugar) and inflammatory markers, among other indicators, are vital sources of information that help determine risk levels for higher-intensity training.” However, if you are a generally healthy person, evaluate well when you start a new workout and stay within your limits.

If you’re just starting out on your exercise journey, it’s important to be careful not to work out too soon. LaMotte recommended that you start slowly to establish consistency and set reasonable goals. For example, if you are just running, it is best to focus on crossing a certain distance at a comfortable pace, instead of increasing the intensity i mastering distance at the same time.

A good rule of thumb is to follow the recommendations of the American Heart Association. Aim for 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous aerobic activity per week, or a combination of both per week. In addition, you should include resistance training at least two days a week. “Studies have shown that activities that bring your heart rate to a moderate-intensity heart rate zone are the best option for optimal cardiovascular benefit,” Steinbaum advised.

The best way to do this is to research and find an activity you enjoy and know you will be consistent with. Some people may find it helpful to have a workout friend or a small group of friends who can hold them accountable. “It’s also important to adjust your body’s feedback to reduce injuries,” LaMotte warned, adding that hydration and rest days are also important to reduce the risk of injury and fatigue.

In addition, it is important to balance healthy heart exercise and a healthy diet. “I always tell my patients that they can’t overcome poor nutrition,” LaMotte advised. “A diet low in saturated fat, refined sugars and sodium can help control or reduce blood pressure, blood sugar and cholesterol levels.”

If you have a family history of heart disease, it is important to start checking your blood pressure, cholesterol and sugars by 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 check her heart,” Steinbaum said. For other individuals, she said, “knowing their numbers” and an annual wellness visit is part of leading a healthy life for the heart.

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult your doctor or other qualified healthcare professional regarding any questions you may have about your health condition or health goals.