Your heart is a muscle and just like any muscle in the body, it needs regular exercise to keep it strong and healthy. Exercise helps your heart supply more blood throughout your body, making it more efficient, allowing you to workout harder and longer. Once you get going, exercise pays off. It can keep your heart healthy by lowering blood pressure, reducing bad cholesterol, boosting good cholesterol, and helping you lose weight. If you lead a sedentary lifestyle, it’s never too late to start exercising. Here are our top 5 workouts for your heart:
A brisk walk is one of the easiest ways to get your heart pumping. According to a study done by the Harvard Medical School, walking for just 2.5 hours per week or 21 minutes a day can cut the risk of heart disease by 30%. Walking also helps prevent or manage high blood pressure and type 2 diabetes, strengthen your bones, improve your mood, ease back pain, and engage your core muscles. And the more frequently you walk, the greater the benefits.Learn More About Supplements For Heart Health
Exercise trends come and go but jogging has remained to be one of the most popular forms of aerobic exercises. The difference between running and jogging is the pace. Jogging is done at a pace of less than 6 mph, while running is done at a speed faster than 6 mph. Compared to walking, jogging burns more calories. And just like other forms of aerobic exercises, jogging prevents hypertension, heart disease, diabetes, helps you lose weight, and improves mental fitness.
If you don’t suffer from heart disease or joint pains, running could be the exercise for you. If done in moderation, running can help prevent obesity, type 2 diabetes, heart disease, high blood pressure, stroke, and a host of other conditions. It can also strengthen your core, knees, and bones, clear your mind, and lift your mood by releasing endorphins. A beginner should start with brisk walking, then progress to jogging, and work up to running.
If you’re looking for an exercise that’s easy on your knees, try cycling. Whether you cycle outdoors, at home or at a spin class, cycling will get your heart pumping and your body sweating. All that pedaling will improve your cardiovascular fitness, decrease your stress levels, improve your posture and balance, strengthen your bones, and burn calories. In addition, it will also help tone your lower body. Compared to running, cycling is a non-weight bearing activity, so it’s better for your knees and joints.
Another cardiovascular activity that’s easy on the body is swimming. Swimming laps or doing water aerobics will raise your heart rate, strengthen your lungs and tone your body. To make swimming effective, you need to swim at a pace that keeps your heart rate up for 20 to 40 minutes.
In general, any activity that you enjoy and keeps your heart rate up is good for your heart in every way.
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