Do you know that India is suffering one more epidemic? This one is much silent than any other epidemic. It is the epidemic of cardiovascular diseases, especially Coronary Heart Diseases(CHD).
The Registrar General of India reported that 23% of total and 32% of adult deaths in 2010-2013 were caused by CHD. The significant increase in CHD can be attributed to various factors like- smoking, unhealthy diet, hyper-tension, and psychological stress.
Hence, taking a good care of your heart is vital for survival.
Well, no worries! We have created a list of exercises for healthy heart to keep you strong and active for years to come.
Best Exercises for Healthy Heart
1. Yoga
When it comes to finding substantial remedies to deal with heart problems, Yoga is becoming the ultimate one-stop solution.
As per many experts, Yoga will soon be integrated as a complement to conventional heart treatment. Hence, building the habit of performing Yoga regularly could prove to be beneficial at many levels.
The main emphasis of Yoga is to improve breathing, increase focus, and promote meditation. This quality of Yoga assists you in building awareness of your mind and body.
So, here is a list of some of the best Yoga Asanas to keep your heart healthy.
a. Virabhadrasana I
Also known as ‘The Warrior Pose’, stretches the chest and lungs enabling you to increase your breathing capacity. It strengthens the shoulder, arms, and back muscles.
Virbhadrasana I stretches the whole front side of the body while strengthening the thighs, ankle, and back. Along with increasing the blood circulation in the body, the asana develops stamina, coordination, and balance.
b. Sukhasana
Sitting cross-legged is one thing that we all have done at some point of time. But it being a yoga asana is quite peculiar- making it an innovative new change in your lifestyle!
Sukhasana leads you towards a meditative state, where you are completely relaxed yet alert at the same time. The asana imparts a comfortable and calming effect on the practitioner.
It strengthens the spine and gives a good stretch to the knees and ankles. Hence, you can easily incorporate this asana in your daily schedule to get the best out of your heart.
c. Setu Bhandasana
Setu Bhandasana is also known as ‘The Bridge Pose’. It provides numerous benefits like improvement in blood circulation, decrease in blood pressure, and stretching of chest muscles.
These qualities make it an ideal exercise for heart patients. Setu Bhandasana, like any other yoga asana, aids in relieving stress and decreasing anxiety.
The asana targets the muscles at the pelvic floor and strengthens the back muscles. Apart from improving the cardiovascular system of the body, this asana improves the functioning of urogenital and digestive system.
Setu Bhandasana provides the best result when it is performed regularly on an empty stomach.
2. Weight Training
Are you seeking to improve your heart health and getting stronger at the same time? Well then, weight training is for you! Let’s face it! Doing cardio all day long can be boring.
And above all, weight training is necessary to build muscles. After all, why should we just settle for health? Looking good is equally important to leave the best impression on the world.
The greatest benefit of weight training is that it significantly reduces the risk of heart attack or stroke. As weight training increases lean muscle mass in the body, it leads to the effective flow of blood through the arteries.
More muscles mass means more arteries and veins, which reduces the pressure exerted by the cardiovascular system. Hence, weight training can keep your heart healthy for year to come.
3. High Intensity Interval Training
HIIT is nothing but a short burst of intense exercises accompanied by short rest period. The rest period is often replaced by a low intensity exercise like walking or jogging.
The intense exercises are usually no longer than 30-45 seconds, cutting the overall HIIT workout duration short to 15-20 minutes.
This quality makes it the perfect variety of workout for people with busy schedule. Just warm up your body with a 10-15 minute long brisk-walking session and end the session with a set of HIIT workout.
Along with improving the cardiovascular functioning of your body, HIIT also cuts down a tremendous amount of body fat. It is also very rewarding to your mental health.
Yes! It is true that all exercises have a positive impact on our mood, but HIIT take this the next level. As it is brisk and short, it helps in overcoming your reluctance to workout.
4. Swimming
Swimming is easily one of the best exercises that you can perform to get a healthy heart. From making your heart bigger to enhancing its efficiency to pump blood, swimming can do wonders for your heart.
Only 30 minutes of swimming can reduce the chance of coronary heart diseases in women by 30-40%. It can significantly reduce the chance of getting diabetes and reduces stress in many individuals.
Further, what could be a more fun and refreshing way to keep your heart healthy? As the summer just around the corner, you can easily incorporate swimming to your daily schedule.
It would help you to keep your mood lighter and have a sound sleep at night.
5. Running and Cycling
Well, you are aware of running and cycling. Both running and cycling are major contributors in reducing the annual deaths caused by coronary heart diseases. Hence, it is highly recommended by doctors, athletes, and fitness experts to participate in either of the activities.
Apart from being a boon for heart, both running and cycling aids in the development of muscles. From toning the core muscles to increasing muscles in the legs, these activities can significantly change your fitness game.
6. Hiking
Lastly, how can we forget about hiking? From increasing your bone density to lowering the risks of heart diseases, hiking has a lot of benefits.
It helps you keep your weight in check and strengthens the hip & lower leg muscles. Participating in regular hiking sessions can improve the blood pressure and regulate the blood sugar levels.
Well, the best part of hiking is the experience. From hiking with peers to hiking in solidarity, it can have a highly positive impact on your mental health.
So, what are you waiting for? Pack your backpack and go on a hike into the wilderness.
7. Walking
Walking is a simple yet effective exercise that significantly contributes to heart health. As a low-impact aerobic activity, it enhances cardiovascular fitness by increasing the heart rate and improving blood circulation.
Walking regularly helps in maintaining a healthy weight, reducing the risk of obesity-related heart issues, and keeping blood pressure in check.
It’s an accessible exercise suitable for people of various fitness levels, making it an excellent choice for promoting heart health.
8. Cardio
Cardio exercises, including activities like running, cycling, and swimming, play a crucial role in supporting heart health. These exercises elevate the heart rate, strengthening the heart and improving lung function. Engaging in regular cardio workouts helps manage weight effectively, reducing the risk of heart disease.
The enhanced circulation and oxygen delivery to the body’s tissues are additional benefits that contribute to an overall healthier cardiovascular system.
9. Meditation
While not a conventional physical exercise, meditation positively impacts heart health by addressing the psychological aspects of well-being. Chronic stress can lead to cardiovascular problems, and meditation serves as a powerful stress-management tool.
By promoting relaxation and reducing stress hormones like cortisol, meditation indirectly supports heart health. The mental and emotional benefits of meditation contribute to a holistic approach to overall well-being, creating a positive impact on heart health.
10. Stair Climbing
Stair climbing is a form of aerobic exercise that specifically targets the cardiovascular system. As individuals climb stairs, the heart rate increases, promoting cardiovascular endurance. This activity engages large muscle groups, contributing to calorie burning and weight management.
Regular stair climbing sessions strengthen the heart, improve circulation, and enhance overall cardiovascular fitness. It’s a convenient and practical exercise that can be easily incorporated into daily routines, offering a unique way to support heart health.
Conclusion
Creating an effective and efficient workout schedule is really essential in this modern era. Hence, we hope that this list of exercises for healthy heart was worth your time. Comment down your experience or your fitness story to help us create better content. Thank you!
FAQs
What is the best exercise to strengthen your heart?
Aerobic exercises like brisk walking, running, and cycling are excellent for strengthening the heart. These activities increase heart rate, improving cardiovascular endurance and overall heart health.
How can I strengthen my heart naturally?
Some natural methods to strengthen the heart include regular exercise, maintaining a balanced diet rich in fruits and vegetables, managing stress through practices like meditation, and avoiding tobacco. These lifestyle choices contribute to a healthier cardiovascular system.
Can exercise improve a weak heart?
Yes, supervised and tailored exercise can improve a weak heart. Cardiac rehabilitation programs often include exercises designed to enhance cardiovascular function, gradually improving heart strength and endurance under medical supervision.
What is the best exercise for heart recovery?
Cardiovascular exercises, particularly low-impact ones like walking or stationary cycling, are beneficial for heart recovery. Gradual and monitored exercise, as prescribed by healthcare professionals, helps rebuild strength and stamina after cardiac events or procedures.
Disclaimer: The information provided on StyleGroves is for educational purposes only and should not substitute professional medical advice or guidance.
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