The leading cause of death in the Philippines remains to be heart disease. That’s why it’s important to be proactive when it comes to your cardiovascular health. Are you looking for good exercise for heart health? If you are, and you feel a little overwhelmed with all your choices, this article might help you.
It’s Crucial To Get Started Now
The first thing to consider is your physical fitness. How intense – and for how long- can you exercise? If you’re just getting started, you can build up your routine gradually. Over time, you can make your workouts longer or more challenging. For now, aim for at least 150 minutes per week of moderate-intensity activity. This translates to roughly 30 minutes per day, at least five days per week.
Easing into the routine is crucial so as not to strain yourself. If you wish to run, for instance, you might begin by walking and then jogging briefly throughout those walks, then gradually start running for greater periods of time.
Next, take into account your interests. What sounds enjoyable? Which type of exercise do you prefer—working out alone, with a trainer, or in a group? Do you prefer working out at home or in a gym? The more interested you are, the better the chances that you’re going to sustain your routine.
Lastly, don’t forget to visit your doctor; they’ll make sure you’re prepared for any activity you have in mind and inform you of any restrictions.
Good Exercise For Heart Health: Your Choices
150 minutes of cardio for a week? While that may seem like a lot, the good news is, you don’t need to hit the gym for a good exercise for heart health. The following are some of your options:
Cardio Workouts
Running, jogging, and biking are some types of aerobic (or “cardio”) workouts you can perform. Remember: you should be able to converse with someone while exercising; otherwise you are pushing yourself too hard. If you have joint difficulties, select a low-impact sport, such as swimming or walking.
Stretching
Stretching may not sound like a good exercise for heart health, but it is. If you stretch a few times a week, you’ll become more flexible. This allows you to better accommodate whatever workout you’ve chosen to do for the day. Stretch after you’ve warmed up or completed exercising. Also, stretch softly – it shouldn’t hurt.
Resistance Training
Use weights or resistance bands to perform strength training two to three times a week, giving your muscles a day to rest in between sessions. If you don’t like lifting weights, try bodyweight training. In this workout, you lift your own body weight rather than dumbbells or weight plates. It can include moderate to high-intensity exercises like push-ups, mountain climbers, high jumps, and squats, among others. Depending on your level of fitness and heart health, your trainer will create a safe and effective bodyweight training program.
Walking
The American Heart Association (AHA) states that moderate to brisk walking is a good exercise for heart health. Consider combining moderate and brisk walking to increase cardiovascular output without taxing your body or wearing you out. Consider taking a walk when you are feeling worried, in need some fresh air, or you just want to clear your mind. You can walk alone, with a group of friends, with your pet or young child, or for a social cause. Don’t forget to pack a bottle of water.
