Best Exercises for a Healthy Heart

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:

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The Ultimate Guide to Good Posture

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How to avoid aches and pains when walking via @TrailMagazine

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WARM UP

Start slowly with a short stride and gradually up your pace and stride length during the first five minutes. If you suffer from stiff joints then do some leg lifts before you start – just lift your knee to hip height 10-15 times on each leg.

COOL DOWN

Simply slow down for the last five minutes of your walk And really, how hard is that?

DRINK

Stay hydrated! If it’s a long walk , include a sports drink to replace electrolytes lost through sweat.

STRETCH

While your muscles are still warm, stretch out your calf and thigh muscles, and if you’ve been carrying a pack, stretch your back, too.

BATH

Freaked out by talk that ice baths boost recovery? Luckily, a warm bath is the best remedy after a walk. It boosts circulation which helps remove waste products from your muscles. So sink into those bubbles and relax. Save the ice for localised injuries – slap an icepack on the injured area to reduce swelling and boost healing.

EAT

There’s a 60-minute window after your walk when your muscles are screaming for refuelling. But resist those chips and opt for quick release carbohydrates and a bit of protein. A glucose drink and a sandwich are perfect.60 90 minutes later have a balanced meal of slow release carbohydrate, protein and fat – brown rice or pasta with oily fish is good.

MASSAGE

Great for reducing muscle soreness and tension, but it should be done by a qualified professional to avoid injury.

WALK

Instead of lying flat groaning about your sore legs, go walking. Yes really. Otherwise known as active recovery, it frees up your muscles – so warm up, stroll for 30 minutes, and then stretch.

THE PERFECT RECOVERY

Stretch all major muscle groups immediately after your walk.
Have a drink/snack containing glucose and protein.
Sixty minutes later have a balanced meal.
Sixty minutes later have a warm bath.

Source: Live for the Outdoors
Other similar tips on How to Soothe Your Legs After Stress or Long Walk by WikiHow