Top 6 Easy Exercises for a Healthy Heart
13-06-2018 | Posted By: Chhavi | 2024 View(s)
The cases of cardiac arrest in India is growing day by day. Heart disease is the number 1 killer worldwide. It is true that junk food has taken the place of healthy foods these days. Kids frown when they are asked to have a glass of milk, and feel happy when they are given any junk food to eat. Our sedentary lifestyle is also one of the reasons why heart disease is increasing day by day. It is vital to take care of our diet and exercise to keep heart disease at bay. Here are some of the top exercises for a healthy heart.
Best Exercises for a Healthy Heart
Walking is without any doubt one of the best exercises for a healthy heart. In a study, researchers at the Harvard School of Public Health found that walking 30 minutes a day decreases the overall risk of heart disease by 18 per cent.
In another study, the Centers for Disease Control and Prevention found that just 2 hours of brisk walking per week can reduce the risk of death from heart conditions by 34 per cent. Walking help lower blood pressure improves blood circulation, reduces the risk of diabetes, increases lung capacity, and keeps the heart healthy.
A steady run can help you stay in shape and also prevent heart disease. Studies claim that people who run at least one hour per week cut their risks of heart disease by 42 per cent. Running is one of the best high-intensity aerobic exercises, which increases HDL (the good cholesterol) levels in the body, decrease blood pressure, lower inflammation, and keep cardiovascular conditions at bay.
Yoga lowers blood pressure, reduces stress and anxiety, decrease bad cholesterol levels, and improves heart health. Medical experts that more active styles of yoga such as Bikram and Ashtanga can offer a range of cardiovascular benefits, as your heart rate is elevated throughout the yoga. In one study conducted in India, researchers followed people with heart disease.
At the end of one year, it was found that people who had practised a yoga-based lifestyle, including stress management and dietary changes, found an overall drop in their total cholesterol of 23 per cent, and an improvement of their heart disease overall between 43 and 70 per cent. So practise yoga daily to keep your heart healthy.
A study done by the British Medical Association found that cycling can reduce your chances of developing coronary heart disease. A study conducted at the British Medical Association revealed that cycling 32 kilometres a week reduced the potential to develop the cardiovascular disease by 50 per cent.
When you do cycling, you use your large muscle groups in the legs which elevate heart rate and improve heart health. Cycling also helps in burning calories and improving mental health.
5. Weight Training
Health experts say that weight training helps improve cholesterol levels, control blood sugar levels, and lower high blood pressure. Weight training increases lean muscle tissue and decreases fat tissue in the body, which in turn improves metabolism and helps you maintain your ideal weight.
It is a known fact that being overweight increases the chances of developing heart disease; hence, you must do weight-training so that you can keep your weight in check and improve your health.
Swimming is one of the top-rated exercises for a healthy heart. Swimming improves cholesterol levels, manages blood pressure, burns calories and improves heart health. Swimming is one of the exercises that work your whole body.
However, people who have a heart condition should only swim in water with a temperature of 26–33°C because if the temperature is colder or hotter than this, then your heart will have to work harder.
Try these exercises to improve your heart health. Also, eat a healthy diet and go for a regular health checkup to prevent heart disease.