Work Your Way to a Healthier Heart With 3 Kinds of Exercise

Consistency is the key to better body maintenance.

Maintaining a healthy heart is a priority that we should focus on. The World Health Organisation (WHO) has listed cardiovascular diseases (CVDs) as the number one cause of death globally. CVDs include coronary heart disease, cerebrovascular disease, rheumatic heart disease, and other conditions. 

Being physically active is a start to good heart health. Working out strengthens muscles, keeps your weight under control and builds up heart muscle, and wards off artery damage from high cholesterol, high blood sugar, and high blood pressure. Those are the three things that can lead to a heart attack or stroke. Here are three kinds of exercises that will boost your heart’s health as recommended by John Hopkins Medicine.

Stretching and Balance

While stretching doesn’t directly contribute to heart health, it benefits musculoskeletal health. That will enable you to stay flexible and free from joint pain, cramping, and other muscular issues. It plays a big role in enabling you to maintain aerobic exercises and resistance training. It also helps maintain stability and prevents unnecessary accidents during workouts. Stretching should be practiced daily, and before and after exercising. 

Stretching and Balance

Aerobic Exercise

Ideally, we should be practicing aerobic exercises for at least 30 minutes a day, and five days weekly. It might sound like a lot of work but it is worth every sweat on your body. It improves circulation, which helps lower blood pressure and heart rate. It also increases your overall aerobic fitness, and this can be measured by a treadmill test. There are many exercises that fall into this category. Brisk walking, running, swimming, cycling, Zumba, and playing tennis are just some of them. 

Resistance Training 

Unlike aerobic exercise, resistance training has a specific mission for our body composition. It helps reduce body fat for overweight individuals and generally creates leaner muscle mass. It should always be combined with aerobic exercise as it raises good cholesterol and lowers the bad. It is recommended to practice two nonconsecutive days per week of resistance training. Keep it tight with free weights, weight machines, resistance bands, and body-resistance exercises, including push-ups, and squats.

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