Importance of Exercise for Heart
Exercise has many positive effects on heart health. A regular exercise routine can help:
1. Lower blood pressure
2. Lessen risk of developing diabetes
3. Maintain healthy body weight
4. Reduce inflammation throughout the body
Additional benefits of exercise:
Improves the muscles’ ability to pull oxygen out of the blood, reducing the need for the heart to pump more blood to the muscles
Reduces stress hormones that can put an extra burden on the heart
Works like a beta blocker to slow the heart rate and lower blood pressure
Increases high-density lipoprotein (HDL) or “good” cholesterol and helps control triglycerides
A number of studies have also shown that people who exercise regularly are less likely to suffer a sudden heart attack or other life-threatening cardiac event.
While exercise has benefits in and of itself, the best way to prevent heart disease is to combine exercise with a healthy diet. Exercise alone can help with weight loss over a long period of time. But a short-term approach is to reduce the number of calories you take in through diet, while increasing the calories you use through exercise.
Consummate Exercise for the Heart
The best exercise has a positive effect on the heart and improves the skeletmuscular system.
The American Heart Association and the American College of Sports Medicine both recommend combining aerobic exercise (jogging, swimming, biking) with resistance training (moderate weightlifting). Together, these two categories of exercise produce the greatest benefit for preventing and managing heart disease.
Walking
There are many types of heart disease such as coronary artery disease, arrhythmia, congenital heart disease, etc.
This is probably the simplest form of exercise, which can be followed by individuals belonging to any age group. And, if you are someone who has led a sedentary lifestyle, then walking is a great option.
Once you build up your stamina and strength, you can move on to other forms of exercise. Start with a 30-minute brisk walk every day of the week. Don’t forget to concentrate on your breathing as well. It should be rhythmic, without any strain.
According to WHO, you must walk for at least 150 minutes in a week to maintain the health of the heart. Also, spending time with nature as you walk will elevate your mood and keep you happy.
Swimming
Although it is an arduous exercise, swimming is an excellent exercise. It will burn calories to help you maintain your ideal weight, and at the same time, you can relax in the cool blue waters. It is absolutely rejuvenating and helps you start your day on a fresh note.
It helps work out almost all parts of the body, i.e. neck, arms, legs, thighs, abdomen, and more. When you swim underwater, it provides you with a breather from the compressibility effects of gravity.
Therefore, it acts as an instant stress-killer. However, try to avoid too hot or too cold waters. Also, before stepping into the water, make sure all the protective gear is in place. And, before you swim, never indulge in a heavy meal.
Cycling
Cycling is a fun activity, especially if you do it outdoors. However, stationary cycles are also a great workout routine to prevent heart problems.
One of the major advantages of cycling is that it doesn’t put too much stress on your knees as you are already seated. And, another added advantage is that it makes your legs incredibly strong. So, if you are a beginner, start at a comfortable pace.
Don’t overdo it. If an intense session is difficult for you, then keep a comfortable speed, instead of taking too many breaks. You must do it for at least 30 minutes every day, in order to prevent heart diseases.
Contraindications for Exercise
Prescriptive exercise has a number of absolute and relative contraindications, including heart-related conditions, breaks, fractures, and sprains, diabetes, DVT, hypertension, hyperthyroidism, and stroke, amongst others.
Source : John’s Hopkins Medicine & Apollo Clinic.
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