The Best Exercises to Strengthen Your Heart
One of the most beneficial things you can do for your health is to strengthen your heart. And, as you know, exercise is the best way to strengthen your heart. If you don’t exercise, you’re more than twice as likely as someone who does to develop heart disease. If you have a family history of heart disease or are concerned about your heart health, you should establish a regular exercise regimen. Experts recommend that you exercise for at least 150 minutes every week.
But is all exercise created equal? Here are the best exercises to strengthen your heart.
- Walking
Yes, it may appear to be overly simple. However, walking, particularly fast walking, is an excellent strategy to strengthen your heart. Walking quickly raises your heart rate and is gentler on your joints than other forms of exercise. You can walk wherever you want, whenever you want. All you need is a good pair of sneakers. Take a small walk during your lunch hour or go for a longer walk on the weekend. You can listen to music, listen to a podcast, or go for a walk with a friend. Walking’s adaptability makes it simple for everyone to do — and to maintain doing.
2. Weight training
Building your other muscles will benefit your heart. Weight exercise will help you gain muscular mass while also burning fat. Although you can hit the gym to train with weights, some of the most effective weight training happens when you use your own body weight. Push-ups, squats, and even pull-ups all help you grow muscle and improve your bone and heart health.
3. Swimming
Swimming isn’t just for hot summer days. Swimming laps or taking a water aerobics class can be a full-body workout that can strengthen not just your body but also your heart. Swimming, unlike other forms of exercise, is gentle on your joints and allows you to move your body without pain.
4. Yoga
Yoga is beneficial to your heart health, despite appearances. Yoga will help you tone and develop your muscles. Certain styles of yoga can raise your heart rate while also offering the calm needed to regulate your blood pressure.
5. Interval training
Interval training- which alternates between brief bursts of high-intensity activity and longer periods of active recovery, is an excellent way to receive a full-body workout in a short period of time. For example, you could run for one minute and then walk for three minutes before repeating the cycle. Raising and lowering your heart rate helps to burn calories and improves blood vessel health.
6. Cycling
Getting on your bike can do more than just transport you from one location to another. Cycling has been linked to a lower risk of heart disease. It works the major muscles in your legs, which raises your heart rate. Cycling has also been found to benefit mental wellness.
Whether you go to a yoga class three times a week, go for a walk with a friend, or swim every morning, regular exercise is vital for heart health. Before beginning an exercise plan, always consult with your doctor.
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