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Exercises that are Beneficial to the Heart

Not being inactive is one of the top risk for heart diseases. It's not new that regular exercise does more than help you lose weight and build muscle. It's definitely good for those reasons, which includes;

  • Reduce your risk for heart disease, diabetes, Alzheimer’s disease, stroke, and some kinds of cancer
  • Lowers blood pressure
  • Strengthens your heart, blood vessels and improves their functions
  • Improves the flow of oxygen throughout the body
  • Helps maintain a healthy weight
  • Increase your levels of good cholesterol 

Exercise you do, especially if it includes aerobics, strength training, or stretching delivers the best benefits to the heart (which is often described as the hardest working muscle in the body) your heart is essential to your health. The heart beats around 100,000 times and pumps about 2,000 gallons of blood every single day. Which is much work for a single organ. 

Ben Levine would say "You don’t have to employ the same exercise strategy that I do to get the heart-healthy benefits of cardio exercise. What’s most important is that you exercise regularly. One way you can make that easier is to make it a part of your everyday routine".

Types of Exercises that Benefits the Heart

Aerobic Exercise

Aerobic or cardio are activities that increases your breathing rate and circulation, which results in lowered blood pressure and heart rate. When you engage in aerobic exercise, you repeatedly move large muscles in your arms, legs and hips. You'll notice your body's responses quickly.

You'll breathe faster and more deeply. This maximizes the amount of oxygen in your blood. Your heart will beat faster, which increases blood flow to your muscles and back to your lungs. This helps control blood glucose in patients with type 2 diabetes and reduces the chances of occurrence.

How Much: Professionals would recommend at least 30 minutes a day, at least five days a week.

Examples of Aerobic Exercises: walking, jogging, jumping rope, bicycling (stationary or outdoor), playing tennis and jumping rope, cross-country skiing, skating, rowing, and low-impact aerobics or water aerobics.

Heart-pumping aerobic exercise is the kind that doctors have in mind when they recommend at least 150 minutes per week of moderate activity.

Strength Training

This is also called resistance training, uses your body weight or tools like dumbbells to build muscle strength and endurance. Strength training helps burn down much fatty deposits thereby reducing the risk of heart diseases. Research shows that a combination of strength training and aerobic exercise help to raise good cholesterol and lower bad cholesterol. It can also reduce your risk of having a heart attack or stroke.

Although strength training it’s far from the weightlifting and bodybuilding you see on TV, a good strength training sessions should work all of your major muscle groups: arms, legs, hips, chest, shoulders, abs, and back.

How Much: To begin to see good results, aim two or three 20- or 30-minute strength training sessions a week and let your muscles recover for a day between sessions.

Examples of Strength Training: Lifting free weights, using resistance bands, doing pushups, doing situps, doing squats, hill walking, climbing stairs etc.

Flexibility

Flexibility also referred to as stretching or balance exercises do not directly impact the heart. But help joint mobility, which is critical for aerobics and strength training. Stretching decrease your chances of getting cramps, joint aches, and muscle pain while working out

The interesting thing about flexibility training is that you can do it anytime, anywhere. Whether it’s warming up before a workout, taking a hot yoga class, or just doing some stretches in your living room, improving your flexibility is always a good idea if you’re serious about heart health. 

How Much: if it is possible, do stretching every day and before and after other exercise.

Examples of Flexibility Exercise: Different kinds of stretching, yoga, tai chi, pilates.

Conclusion

Exercises are so beneficial to the health of the heart. It is also good to consult your doctor about the exercises to keep your heart healthy.

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