When we want to lose weight or stay in shape, we turn to exercise. However, working out won’t just help you look good, it also benefits your health in so many ways. It can even strengthen your heart and lower the risk of developing heart disease by almost 50 %. Therefore, it is no wonder that doctors recommend at least 150 minutes of moderate exercise per week. Whether you simply want to boost your health or you have a history of heart disease, developing a regular workout regime can help you achieve your goals and stay strong and vital. But are all exercises good for your cardiovascular system? Apparently not, so try to stick to these workouts that can save your heart.
Walking
Who says that these exercises need to be complicated? A simple activity such as walking, especially speedwalking, is one of the best ways to strengthen your heart. Unlike other exercises walking is easy on your joints and it will easily get your heart rate up. The best thing about it is that you can do it anytime, anyplace. You can go for a walk during your lunch break, on weekends, alone or with a friend, while listening to music or a podcast. Its flexibility is what makes it suitable for everyone, so find a pair of comfortable shoes and get going.
Weight training
By building the other muscles in your body you can do your heart a huge favor. As you might know, weight training builds muscle mass and burns fat, but you don’t need to join a gym or use any fancy machines to do it. In fact, this kind of training is most effective when you use your own body weight, so you can easily do these exercises at home. Include push-ups, squats, or pull-ups into your exercise routine and you will contribute to heart as well as bone health.
Using the elliptical machine
This type of training machine is getting more and more popular these days. The best thing about it is that it gives you both an upper-body and lower-body workout at once. While your legs are mimicking running, your arms are moving as well, getting blood to flow to your back and shoulder muscles. You can find this machine in most fitness centers, but you can also buy it and use it in the comfort of your home. If you wish to purchase this type of exercise equipment, you can find it here.
Swimming
For most people, swimming is an activity reserved for holidays. However, instead of going for a swim only on those lazy summer afternoons, consider visiting your local pool on a weekly basis. Doing laps can strengthen your whole body and boost your heart health. Swimming is also very easy on the joints, so even people who suffer from arthritis can do it.
Water aerobics
If swimming is too boring for you, but you still like to spend time splashing around, water aerobics might be the perfect choice for you. Just like swimming, it doesn’t cause much stress on the joints, so even individuals with arthritis, knee pain, or extra weight can engage in it. Since water pressure moves blood around your body it helps put less strain on the heart.
Yoga
This discipline does not only lead to increased flexibility, muscle strength and tone, improved energy and vitality, weight loss, improved athletic performance and cardio, and circulatory health, but it also lowers blood pressure, therefore promoting heart health. You can sign up for a yoga class in your area or choose to do it at home with the help of YouTube tutorials.
Interval training
If your schedule is really busy and you don’t have time for long workouts, interval training might be a good choice. It combines short bursts of high-intensity exercises and longer periods of active recovery. For instance, you can try running for one minute and then walking for three minutes. By repeating the cycle several times you can do a full-size workout in a short period of time.
Dancing
Who doesn’t love dancing? It can help you relax, recharge your batteries and it is incredibly fun. However, did you know that dancing can also boost your heart health? Depending on what type of dancing you prefer, this kind of exercise can range from high impact to low impact. You can choose to dance alone in your living room or if you prefer to dance with others, join a Zumba class.
Cycling
Since riding a bike engages large muscles in your legs, it elevates your heart rate and reduces the risk of heart disease. Instead of driving choose to cycle to work or the grocery store. Getting a stationary bike you can use whenever you want, rain or shine is also a great idea. Keep in mind that cycling can also improve your mental health so hop on your bike every time you need to de-stress.
Climbing the stairs
If you live in a building, instead of using the elevator every day, choose the stairs. Climbing the stairs is an easy way to get your heart rate up so use those in your building, get a stair machine or use the one in your gym. Keep in mind that your goal is to reach between 50 and 85 percent of your maximum heart rate. If you cannot carry a conversation in the middle of your workout because you are too out of breath, you need to take a break and lower your heart rate.
Tai Chi
This ancient Chinese form of exercise is based on martial arts and it uses slow body movements combined with deep breathing. Since this is a low-impact exercise routine it is suitable for everyone. It will benefit your heart health but also your mind and body.
Whether you decide to go walking every day, hit a Zumba class several times a week or cycle to work, engaging in the regular activity is essential for your heart health. However, keep in mind that you should talk to your health provider before you start a new exercise routine.
*Collaborative Post