Exercises for Heart Health you should know
Daily exercise is very good for your health. Getting regular exercise is one of the best ways to lower your risk of heart disease. It is good for your cholesterol, weight, energy level, blood pressure and mood, too. The heart is a muscle and requires exercise to stay in shape. When it is exercised, the heart can pump extra blood through your body and continue working at best efficiency with little strain. This will help it to keep healthy longer. There are many Exercises to keep your Heart Healthy including aerobic exercise, yoga and stretching. Inactive lifestyle is one of the top risk factors for heart diseases. One of the most important benefits of daily exercise is prevention of cardiovascular disease such as stroke and heart attacks. So here are some Exercises for Heart Health you should know.
Regular Exercises for Heart Health, mainly aerobic exercise has numerous benefits include:
- Increase blood circulation and help your body use oxygen well.
- Strengthen your heart & cardiovascular system.
- Boosts energy level so you can do more activities without becoming tired
- Lower the blood pressure
- Lower your bad cholesterol and boost your HDL
- Burn calories
- Boost your mood
- Boost endurance
- Improve muscle tone & strength
- Better sleep
- Strengthen bones
- Improve joint flexibility and balance
Best Exercises for Heart Health:-
Here are mainly three Heart Healthy Exercises that can help improve cardiovascular health:
Aerobic Exercise (Cardio):
Aerobic exercise is one of the best Exercises for Healthy Heart. Steady physical activity using large muscle groups. Aerobic exercise strengthens the heart & lungs and boosts the body’s ability to use oxygen. This type of exercise can help lower heart rate and blood pressure and also improve your breathing.
Aerobic exercises include jogging, bicycling, walking, jumping rope, skating, cross country skiing, water aerobics, rowing & low impact aerobics.
Stretching exercises are Best Exercises for Heart Health. Slow lengthening of the muscles. Stretching the legs & arms before and after exercising, this helps prepare the muscles for activity and also helps cure injury & muscle strain. Daily stretching also boosts your range of motion & flexibility.
Stretching exercises include groin stretch, knee pull, Hamstring stretch and quadriceps stretch.
Yoga is another best Exercises for Heart Health. It improves lung capacity and increases respiratory function & heart rate. Yoga may help decrease the risk of heart disease by lowering cholesterol levels, decreasing blood pressure and by decreasing anxiety and stress. Yoga poses such as Bikram and Ashtanga that raise your heart rate can give cardiovascular benefits.
Three Phases of Exercises for Heart Health:-
Each exercise session should include a warm up, conditioning and cool down phase.
Warm up helps your body adjust slowly from rest to exercise. A warm up decreases the stress on your muscles & heart, slowly increases circulation, breathing & body temperature. Warm up also helps improve flexibility & decreases muscle soreness.
The best warm up include stretching exercise, range of motion activities and your exercise activity at a very low intensity for example, walking.
Conditioning phase follows the warm up. During this phase, the benefits of exercise are gained & calories are burned. Be sure to observe the intensity of the activity.
Cool down phase allows your body to recover from the conditioning phase. Your heart rate & blood pressure will return to near resting values. Cool down doesn’t mean to sit down. In fact you should not stand still, sit or lie down right after exercise. The best cool down is to slowly reduce the intensity of the activity.
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