Improving heart health with regular exercise. How can it be done?
September 21, 2020
Exercise is always good for the body. Heart is one of the organs that demand effective physical activities to stay in top shape. Just a small decision to maintain a healthy weight alone can reduce the risk of heart diseases to a big extent. Thus regular exercising or being physically active not only helps in weight management but it also helps in avoiding artery damage that is caused from high cholesterol, high blood sugar and high blood pressure which are seen as the usual leading causes of stroke or heart attack. Exercises also strengthen the muscles and helps many people in reducing the use of nicotine. Along with the above mentioned benefits, regular exercising reduces the risk of diabetes and also helps in alleviating stress.
A few types of exercises to be included with the regular exercise routine in order to boost heart health are:
- Weight training
Weight training helps in building muscle mass as well as in burning fat which in turn also helps in maintaining a healthy weight. Working out with weights and hitting the gym are usually how people do strength training. However, this can also be achieved with push-ups, squats, etc. It is advisable to do weight training at least 2 to 3 times a week.
Yoga might look like a relaxing exercise. But the truth is that it also helps in strengthening and toning the muscles. There are several yoga postures that keep the heart rate high all while lowering the blood pressure. Yoga also minimises the stress and can ideally be performed for 30-90 minutes a day for better results.
Aerobic exercises include running, jogging, walking, swimming, etc. It can be performed for 30-120 minutes a day for at least 4-5 times a week. Aerobic exercises help in managing the heart rate. These kinds of physical activities enhance blood circulation and reduce the chances of type-2 diabetes.
Stretching helps in achieving flexibility. Although stretching exercises directly improves heart health, it helps in attaining reducing joint pains, cramps and other muscular problems. Flexibility plays an important role when it comes to all the above mentioned exercises and that’s the reason why it is important to include stretching exercises in the regular exercise regimen.
Exercise makes heart muscles more efficient and thus piping of blood throughout the body becomes easier. The heart pushes out more blood with each heartbeat enabling it to beat slower thus keeping the blood pressure under control which alleviates the risk of heart attacks and strokes. In addition to this, regular physical activity keeps a person energetic and active with a good mood. A person who exercises regularly claims to have better sleep and is usually seen in a better mood. Regular exercising lowers the risks of many other ailments too.
It is always recommended to follow the physical activities advised by a doctor rather than deciding for oneself, especially if you are a heart patient. However, a few of the exercises like yoga, jogging, swimming etc. can be done by anyone and everyone, irrespective of the age, physical and mental conditions.