We all know that exercising regularly has colossal benefits for our overall health. However, did you know that exercising regularly is also a very important component of maintaining a healthy, happy heart? One of the best ways to improve your cardiovascular health and lower the risk of cardiovascular diseases is to exercise regularly. When paired with the right nutrition and habits, regular exercising can help lower blood pressure, improve the flow of oxygen, increase insulin sensitivity, improve cholesterol levels, control weight, strengthen muscles, lower stress, and reduce inflammation. All of this helps make the heart stronger and improve your cardiovascular health. In this article, Miten Kakaiya, Fitness Coach and Founder of Miten Says Fitness is sharing workout tips and best exercises for cardiovascular health.
Cardiovascular Health and Exercise
According to a study that looked into the association between physical activity and serious cardiovascular events in healthy individuals, those with cardiovascular risk factors, and those with cardiovascular disease, exercising is particularly good for people battling cardiovascular health issues and diseases. It has been found that while increasing physical activity helped reduce mortality rates in all groups of people, the benefits of higher levels of exercise were higher in healthy people and those with cardiovascular risk factors. However, amongst the people with cardiovascular disease, the researchers found no limits to the benefits of exercise and physical activity.
While further research is necessary, this study indicates how higher levels of exercise can improve cardiovascular health. If you’re looking to focus on your cardiovascular health and incorporate measures into your workout regime, here’s what you can do.
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Most effective exercise for healthy heart
There are three kinds of exercises you need to indulge in to create a heart-healthy workout plan.
Aerobic Exercises
Also known as cardiovascular exercises or cardio, aerobic exercises increase your breathing and heart rate and directly improve your cardiovascular system by improving circulation, increasing your body’s capacity to use oxygen, and lowering the heart rate. Aerobic exercises include walking, running, hiking, dancing, swimming, water aerobics, tennis, biking, etc. The American Heart Association (AHA) recommends a minimum of 150 minutes of moderately intense aerobic exercise each week for adults. There are various benefits of doing aerobic exercises daily.
Strength Training
Strength training helps in building lean body mass, reduces the risk of high blood pressure, reduces fat on the heart, and forces the heart to drive blood to different muscle groups increasing cardiovascular conditioning. Strength training may include weight lifting, resistance training, bodyweight exercises, core exercises, push-ups, pilates, etc. The AHA recommends moderate to high-intensity of strength training at least twice a week as a part of the minimum of 150 minutes of exercise for adults.
Also Read: Benefits of Weightlifting Strength Training Workouts For Women
Stretching
Stretching exercises such as yoga can have a direct impact on heart health by reducing the thickening of the arteries, or arterial stiffness that is linked with high blood pressure and stroke. Stretching and flexibility training improve stability and reduce the risk of injury, making aerobic and strength training easy. It is a good idea to stretch for at least 5 minutes before and after your workout.
How much exercise to do?
Physical activity recommendations are not to be seen from a one-size-fits-all approach. There are various factors to be considered including a person’s current cardiovascular health status.
While research says that people with cardiovascular diseases and issues can improve their health by increasing the amount of exercise they do, it is a cautious approach to stay clear of over-exercising. Extreme exercise can cause excess stress on the heart and can increase the risk of disorders. It is a good idea for those with cardiovascular issues or diseases to indulge in moderate-intensity exercise to stay safe.
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How to exercise for cardiovascular health?
- The good path is to start slowly by choosing a low-intensity aerobic activity for a small period in the beginning.
- Ensure that you are appropriately stretching before and after exercise to ensure a gradual and safe increase and decrease in the heart rate. It is crucial to pace yourself, always be aware of your limits, do not push too hard, and pay due attention to any warning signs of too much strain on the heart.
- Over time, gradually increase the intensity of your workouts. It is a good idea to work out under the guidance of a fitness coach. Miten Says Fitness, or MSF, is a fitness coach that can guide you in increasing your activity levels and help you reach greater levels of fitness and overall health sustainably and safely.
- Aim for at least 30 minutes of moderate to vigorous exercise 3 to 5 times a week. Additionally, make sure to stay physically active throughout the day by taking 5-minute movement breaks every hour and walking for at least 10,000 steps a day.
Lastly, make sure to get adequate rest, whenever you feel the need to. The key is to gradually increase your strength and endurance over time in a safe manner. Always remember that every person and every heart responds differently to exercise. Hence, it is imperative to consult with your healthcare professional before getting on an exercise regime as well as increasing the intensity of your exercise.
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