Best exercises for the heart
The heart is one of the most critical organs of the human body. It is a fact that a healthy heart determines the natural lifespan of a person. The heart pumps blood and is essential for all the organs of the circulatory system. The most important function is that the heart helps in maintaining the blood pressure of the body. Thus, it is of foremost importance to keep the heart healthy by doing certain exercises. Exercises have the potential to minimize the chances of a heart attack and prevent cardiac diseases.
Objectives of heart exercises
To keep the heart healthy and free from diseases, exercises should be done to fulfill specific objectives. The most common objectives are to enhance the power of the heart muscles, simultaneously improve the functions of the lungs, check high pressure, and lower high amounts of cholesterol. Additionally, heart exercises can target and decrease the number of triglycerides and lower blood sugar levels for diabetics. It has also been found that regular heart exercises can reduce the levels of C-reactive protein which is notorious for causing inflammation.
Best exercises for the heart
Heart risks can be substantially reduced by regular cycling. Legs can help in increasing the pulse rate. Bicycling can also help in burning fats thereby reducing the chances of heart blockages. Moreover, mental well-being and heart health are correlated and cycling improves them considerably.
Walking or treadmill
Walking briskly is the simplest of all exercises and is good for the heart. It not only conditions the heart but also raises the pulse and is good for joint muscles. Walking is the least expensive of all exercises as one requires track pants and a pair of shoes. There is no hard and fast rule as to when one should walk. However, most people either choose morning or evening for walks. Speed walking can improve the condition of the heart.
A treadmill is a popular substitute for walking outside. It is convenient for many people who do not have enough time. With the help of a treadmill, one can easily adjust the pace according to one’s needs and keep proper track of it. In case of inclement weather conditions outside, a treadmill can be immensely beneficial. Most treadmills have meters that display the number of calories one has burnt.
Obesity and overweight are harmful to the heart. Therefore, weight training aimed at reducing extra kilos is helpful. The best weight training exercise helps in losing one’s body weight. Muscle building along with squats, push-ups, and pull-ups can be helpful for the heart. Weight training can improve the overall fitness of the heart and reduce the chances of cardiac ailments.
Heart health can be maintained well through dancing. Like walking, dancing requires proper footwear and needs less space. There are dancing exercises like Zumba which help retain inclination and ability.
High interval exercises shifting between the fourth and back helps in better cardiac exercises. Moreover, most of these interval training exercises require a shorter time. Interval training can include a combination of cycling and strolling. Pulses can be reduced with interval training.
Aerobic exercise is one of the best options to install elliptical machines. There are many fitness centers and these can also be bought for home. Lower and upper body exercises are helpful in elliptical exercises. These rhythmic movements can increase the blood flow in both muscles and shoulders.
Yoga is incredibly good for the heart because there are postures especially suited to improve the health of the heart. Sukhasana is the best exercise because it can regulate the blood pressure of the heart muscles. It also has a calming effect on the heart and improves the functions of the brain. Moreover, it manages both anxiety and stress by involving bones and muscles. Tadasana is also beneficial as it improves posture and stance. It keeps the other accessory organs around the heart to boost heart health. In case one is suffering from high blood pressure then Nishpandabhava can be immensely helpful. It helps in checking blood pressure and soothes the mind.
Swimming laps is an exercise that positively affects the entire body. It can also be enhanced to improve heart health by including certain water aerobic exercises that are helpful for joints. Swimming also helps in ensuring that the body uses the oxygen levels efficiently and stimulates faster blood flow by improving flexibility. Research conducted by Harvard Medical School states that different strokes such as butterflies, backstrokes, and freestyles can improve muscular movements. While swimming, the heart rate reduces substantially and it automatically lowers blood pressure. Improved blood circulation is the natural outcome of daily swimming.
Duration of heart exercises
The duration of heart exercises varies greatly due to the differences in the physical parameters. It is divided into three categories depending on the intensity. The most common light intensity heart exercises are light housework, walking, and cooking. Moderate intensity heart exercises include yoga, gardening, raking leaves, brisk walking, dancing, swimming, and cycling. Under the category of high or vigorous intensity, speed bicycling (exceeding 10 mph), fast running, weight lifting, swimming laps, running, jogging, climbing, etc. are included. It is also a fact that more exercises beyond the prescribed duration can be beneficial and reduce the risk of heart diseases.
According to the American Heart Association, able-bodied adults should take part in either of the three activities. They should either do moderately intense physical workouts for around 2.5 hours or they can do vigorously intense physical workouts for 1 to 1.5 hours. They can also do any other type of exercise that combines the best of both moderately intense or vigorously intense workouts.
Precautions for heart exercises
Exercises are good for hearts but adequate precaution should be taken too. If one is feeling excessively fatigued or is gasping for breath, then exercises should be stopped immediately. One must not do any exercise if one is experiencing muscle cramps, blurred vision, dizziness, nausea, general weaknesses, missed heartbeats etc.