These 3 Exercises Can Keep Your Heart Healthy
Keeping your heart healthy is one of the best things you can do for your health. And we all know that regular exercise is the best way to strengthen your heart muscles and keep it healthy. According to studies, those who do not exercise have a higher risk of developing heart disease. But can all exercise do the job? If you’re worried about your heart health and want to know how and which exercises can strengthen your heart, then you’re on the right page.
Here we’ve discussed some of the exercises with our experts practicing in the heart center in Jaipur to keep your heart disease at bay.
How can exercise help your heart?
Regular physical activity and exercise have several heart health benefits, including:
- Strengthens the heart muscle
- Enhances lung function
- Reduces blood pressure
- Lowers high cholesterol levels
- Lowers high blood sugar levels
- Reduces high triglyceride levels
- Reduces C-reactive protein levels, an inflammatory protein that is elevated in chronic conditions.
- Lowers the risk of a heart attack
What are the types of exercises that you need to do?
- Aerobic Exercise: As per our expert cardiologists in Jaipur, aerobic exercise improves circulation, which lowers blood pressure and heart rate. Furthermore, it improves your overall aerobic fitness, as measured by a treadmill test, and it improves your cardiac output (how well your heart pumps).Aerobic exercise also lowers the risk of developing type 2 diabetes and, if you already have diabetes, helps you control your blood glucose levels.
- Resistance Training: It can help people who have a lot of body fat (including a big belly, which is a risk factor for heart disease) lose fat and build lean muscle mass. According to research, a combination of aerobic exercise and resistance work may help raise HDL (good) cholesterol while decreasing LDL (bad) cholesterol.
- Stretching and Other Flexibility Exercises: Stretching has no direct impact on heart health. They benefit musculoskeletal health, allowing you to remain flexible and free of joint pain, cramping, and other muscular issues. That flexibility is essential for performing aerobic exercise and resistance training.
How long should you work out to maintain heart health?
Adults should engage in one of the following physical activity durations each week, according to the 2019 American College of Cardiology and American Heart Association guidelines, to promote optimal heart health and lower the risk of developing atherosclerotic cardiovascular disease.
- 150 minutes of moderate-intensity exercise
- 75 minutes of strenuous physical activity
- An equal mix of moderate and vigorous physical activity
What are the precautions you need to take before starting regular exercise?
Sedentary people should always begin slowly and gradually increase the intensity, duration, and frequency of their exercise over time. If you frequently become short of breath, have a heart condition, or have high blood pressure, your healthcare provider may prescribe specific safety precautions for you to follow.
For most adults who do not have significant heart, lung, blood vessel, muscle, or joint problems, walking at a pace of 3 miles per hour is a safe and effective way to add moderate-intensity physical activity to their day.
Whether you start cycling, swimming, or weight training, consult your doctor before starting an exercise regimen.
You can consult our experts practicing Angiography in Jaipur for further help. They will guide you on how to stay safe from developing any blockages, strengthen your heart muscle through an exercise regimen, and much more.