Heart disease is a serious risk for many adults. In fact this risk has become so prevalent that over the last decade, society, the fitness industry, has become more conscious of “heart health”. You can go into just about any grocery store and see a wide variety of food items that market directly to those individuals who are trying to improve their heart health. Additionally, many health and fitness organizations have targeted programs and equipment just for improving one’s heart health.
If you are looking to improve your overall heart health, then check out the following heart healthy exercise tips:
There are many reasons or excuses for not exercising or going to thy gym. However, if you are looking to improve your heart’s health, whether it’s for treatment of prevention, then you must eliminate the excuses because your life literally depends on it. Doing something as simple as walking around your neighbourhood can help to lower the bad cholesterol (LDL) and increase the good cholesterol (HDL). The goal is to start out walking for at least 10 minutes per day and work your way up to at least 30 minutes per day.
Joining a gym can provide numerous options for your new lifestyle of fitness and heart health. Most gyms offer a wide range of cardio machines, free weights, classes and more. Additionally, finding a workout partner can help you stay motivated to exercise.
In addition to walking, at a brisk pace, there are other aerobic (cardio) exercises that can help improve your heart’s health. Running, stairs, cycling, elliptical machine and others can help to get your heart rate up and improve your overall cardiovascular health. Aim to do at least 30 minutes per day of cardio. Taking a dance class like Zumba is a fun way to improve your cardio while learning how to dance. If you like cycling, a spin class is a perfect option for doing cardio.
Performing bodyweight exercises like yoga, pilates, pushups, swimming and others, can help to improve your health. It helps to improve muscular conditioning and can even increase the heart rate, which improves the heart’s conditioning level. These are perfect exercises for those who can’t join a gym.
Weightlifting, or strength training, can improve your overall muscular health by improving stamina. An improved muscular stamina and strength, would translate into making daily tasks easier like carrying groceries, walking up an incline and it would also help to prevent age related diseases like osteoporosis. A stronger muscular system means your body won’t have to work as hard to perform daily tasks, which means your heart won’t have to work as hard.
Working on balancing exercises will help prevent potential falls and injuries. Yoga, bosu balls and swiss balls are common methods of balance training.
Stretching helps improve your flexibility, which is very important for your joints and range of motion. As you get older, you start losing flexibility and range of motion. It’s vital to stretch at least 2 days per week for a minimum of 10 minutes to maintain good flexibility as you get older. Some stretching techniques can even get the heart rate up and improve your heart health.