A strong heart is a reflection of an overall healthy body. However, how would we maintain this organ content? According to specialists, keeping fit is better heart health. Regular good heart exercise can help maintain your body and heart health. New research on the associations between physical activity and cardiac disease suggests that exercise is better for keeping a healthy heart. Whether the activities consist of just a few minutes of running or some hours of walking each week, it will help promote heart health. People who frequently exercise and keep active are substantially less likely to acquire heart disease than those who rarely exercise. There is no denying the importance of exercise for health. However, when, how, and how much are all crucial factors.
How does exercise benefit your heart?
Daily good heart exercise can benefit your heart health in various ways. The following is a list of positive effects it can have on your heart:
- Lowers blood pressure and the risk of developing hypertension.
- Controls body weight.
- Helps in muscular growth.
- Reduces the strain on the heart, improving blood circulation.
- Lessens chances of diabetes.
- Reduces the risk of blood clots and stroke.
- Raises healthy cholesterol while decreasing bad cholesterol.
- Lessens hypertension
- Decreases inflammation, which has an impact on several physiological systems.
How Much Exercise do you Need for Better Heart Health?
Regular exercise benefits heart health. However, going too hard is not an intelligent idea. Excessive exercising can result in serious health problems, according to health experts. It is indeed significant that a variety of exercises is required to achieve whole fitness. Exercise physiologist Kerry J. Stewart, Ed.D. Of Johns Hopkins University, states that weight training and aerobic exercise are among the most crucial for heart health. Though flexibility doesn’t immediately improve heart health, it is still significant. It lays the groundwork for the more efficient performance of both strength and aerobic exercises.
Here are some advantages of various forms of exercise.
Aerobic Workout
- Function: According to Stewart, aerobics increases blood circulation, which lowers blood pressure and heart rate. Additionally, it improves your cardiac function and total aerobic fitness, as determined, for instance, by a treadmill test.
- How much: At least five days/week, for at least 30 minutes/day, is preferable.
- Examples: Running, cycling, swimming, playing tennis, or jumping ropes. Doctors advise at least 150 minutes/week of moderate exercise, which they define as heart-pumping aerobic exercise.
Resistance Exercise
- Function: According to Stewart, resistance or strength training has a more focused impact on the body structure. It can assist individuals with a lot of body fat to lose weight and build lean muscle, especially if they have a large belly, raising the risk of heart disease. According to research, combining weight training with aerobic activity could help increase HDL (good) cholesterol and decrease LDL (bad) cholesterol.
- How much: Per the American College of Sports Medicine, resistance training should be done at least twice a week.
- Examples: Exercise with free weights like dumbbells, hand weights, and barbells on weight machines or body-weight exercises like push-ups, chin-ups, squats, etc.
Stretching, Balance
- Function: Stretching or flexibility activities are not directly beneficial for heart health but promote musculoskeletal health. They allow you to maintain flexibility and avoid cramping, joint pain, and several muscular problems. According to Stewart, maintaining strength and aerobic fitness depends on having this flexibility.
- How much: Before and after any good heart exercise
- Examples: You consult your specialist if you have any concerns about the extent of your physical activities. Your doctor can suggest light or simple stretches you can perform at home. You can also take help from YouTube videos or DVDs.
Is Cardio Good for the Heart?
Daily cardio-based exercise helps the heart enhance blood flow in the tiny veins. Here fatty deposition blockages can accumulate over time. Improved blood flow in these locations may reduce the risk of heart attacks.
