If you have a little worrying worm lurking right in your thoughts telling you that you need to exercise your heart out (literally and figuratively), there are now many ways to do just that. But which exercises, you ask? Today, we’ll look into the definitive exercises that should warrant you a healthy heart. These activities won’t only drive you out of the often-secluding sedentary lifestyle you might have been living lately but will ultimately make you an advocate a heart-friendly way of living to others.
The exercises below are taken from a streamlined list that should provide your heart that much-needed reprieve from your old lifestyle:
Perhaps the simplest, and most efficient and inexpensive way for you to keep your heart healthy is through walking. You’re reading this quite correctly: Walking is especially beneficial and a surefire way to return your physical investment that fast. However, your casual walk won’t work in this regard — brisk walking is the way to go. As such, there should be a certain degree of huff and puff while you do it.
#2 Strength Training
One of the more overlooked regimens among healthy heart enthusiasts is strength training. If you want to improve your cardiovascular health, begin exercising with either weights or body resistance. These include but are not limited to sit-ups and push-ups. These training activities are recommended by the American Heart Association at least twice or five to ten minutes several times a week.
Running makes your heart feel full. Studies have also shown that runners should enjoy a 45 percent lower risk of dying from a heart disease over people who don’t run. Moreover, running tends to lower your resting heart rate. And when running, your heart rate should beat faster since the activity strengthens this organ. Meanwhile, your resting heart is bound to get lower when you perform regular exercise, prolonging your heart’s life.
#4 Home exercises
Cardiovascular activities can also be done right at the very confines of your home. One of the easiest is by climbing stairs: this allows you to get the maximum heart health benefit from any aerobic exercise. To optimize this activity, ensure that you aim to reach 50 to 85 percent of your maximum heart rate.
Another exercise that can be done without heading to a gym is by taking a swim. Swimming is considered as one of the most accessible, if not the best, aerobic exercises. With just two and a half hours of swimming per week, you’re expected to get all those aerobic heart health benefits that you need. Swimming is also known to provide less stress on your bones and joints.
If you have an elliptical machine at home, you can also take advantage of its known heart health benefits. Users of the equipment are known to reap upper- and lower-body workout gains. The leg motion that is executed when using the machine imitates running while enjoying a lower cycling impact.
#5 Yoga poses
Certain yoga poses are also known to affect our cardiovascular and respiratory system to a beneficial extent. These yoga asanas start with simple postures and gradually become more demanding, strengthening and solidifying your strength and stamina. Some of these poses include but are not limited to Mountain pose, Tree pose, Extended hand and feet pose, Triangle pose, warrior pose, chair pose, cat pose, Downward facing dog pose, Cobra pose and Bow pose. This complete list of yoga poses is all heart-opening and should lead to the healthy functioning of the heart.
Owning a heart is already a given but maintaining a healthy, functioning one is definitely a choice — a direction all of us should be treading into if we want a long and fulfilling life. One doesn’t get to excuse himself as there is a multitude of ways to make our hearts strong and able. The list above is just an excellent example of how flexible and numerous these exercises are and that there is always a way if you’re willing to serve your body and mind the heart that they deserve.
Emily is founder of BodyShape101.com, a blog where she and her associates talk about exercise, fitness, and yoga. Their aim is to help people like you to achieve perfect body. BodyShape101 is concentrated on exercise & fitness tips, and making the most out of it. She is also a mother of one and she tries to find balance between her passion and her biggest joy in life.
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