To live your life to the fullest, a healthy heart is what you need. You probably already know that a well-balanced diet and regular exercises will help you amplify your heart health and also support heart failure treatment. But, is that all? Which exercises will actually do good? Should you practice them every day? We have all the answers right here. Incorporate these 5 simple exercises into your everyday lifestyle and strengthen your heart and intensify its happiness.
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 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.
Squats
Squats burn more calories than any other move. They help tone your thigh, calf, and butt muscles and improve your circulatory system. The movement of going up and down while performing squats, leads to the pumping of blood at a compatible rate. It also builds your stamina and strength.
Skipping
Skipping is a simple exercise, which is also cost effective. It elevates your heartbeat to almost 150-180 beats per minute. This will make sure that the blood flows with a greater pressure, hence, cleaning the system thoroughly and increasing the competency in which the oxygen and nutrients are transferred all through your system. For this exercise, you don’t need a huge space and can be done anytime. If you skip for 15 minutes, it can burn about 250 calories, which is exceptional.
Coronary artery disease (CAD) is the most common type of heart disease. When you have coronary artery disease, it is very important to exercise. Along with exercises, it is mandatory that you maintain healthy eating and sleeping habits to keep your heart healthy, hearty, and fine. Consult your doctor immediately if you experience heart pain while exercising.