9 Kinds Of Exercise That Can Keep Your Heart Healthy

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.

Cycling

Using a bicycle to commute to nearby destinations can get your heart pumping and tone your calves, thighs, and glutes. Research suggests that cycling can help lower the risk of cardiovascular disease (CVD). 

Group Sports

Do you enjoy participating in sports? Or have you wished to in the past? Playing sports (like badminton, tennis, or basketball) boosts circulation and oxygen flow and gets the heart pumping, which helps enhance heart health. However, before participating in a sport or group activity, see your doctor first, particularly if you already have a heart disease.

Swimming

Swimming is a full-body workout that helps increase fitness, muscular strength, endurance, and cardiovascular output, but it may not be suitable for everyone. If you have a cardiac condition already, ask your doctor if you can swim.

Household Chores

Cleaning, dusting, organizing the kitchen or closet, watering the plants, and other domestic chores are excellent methods to get moving and stay active. They also help to maintain your heart healthy.

Yoga

Reports say that yoga is a useful lifestyle intervention for managing cardiovascular diseases. Rehabilitation trainers also think that yoga adds value to recovery therapy for people with CVD. But, even if you’re not a recovering patient, yoga may be a good option, especially if you frequently experience stress.  It’s known to be a good stress outlet and also appears to lower blood pressure and even cholesterol levels.

How Much And Often Should You Work Out?

Ideally, at least 30 minutes a day, at least five days a week for moderate-intensity activities like brisk walking, running, swimming, cycling, playing tennis, and jumping rope. If you’re just getting started, you can gradually build up to that –  in time, you can make your workouts longer or more challenging. 

This, of course, can vary, depending on your health condition, preferences, and goals.

Remember: Safety First

Brisk walking, running, swimming, cycling, playing tennis, and jumping rope are some examples of good exercise for heart health. If your doctor says you can exercise, pay attention to how you feel while doing so. If you experience pain or pressure in your chest or upper body, break out in a cold sweat, have trouble breathing, or have a very fast or uneven heartbeat, stop and seek emergency medical attention.

When you first start exercising, it’s typical for your muscles to be slightly sore for a day or two afterward. However, this soreness rapidly goes away as your body grows used to it, and soon you might be pleased to discover that you enjoy how you feel afterward.

Learn more about Heart Health here.