Top 7 exercises That Keep Your Heart Healthy
An overview of heart health
The problem is heart disease is very common in the United States and other parts of the world. According to the report published by the Centers for Disease Control and Prevention (CDC), every 1 out of 4 deaths is caused due to heart disease.
Moreover, it is also the leading cause of death in the United States. These facts show how serious the problem of heart disease really is. Some of the major heart diseases that are commonly seen among people are the heart attack, heart failure, stroke, coronary artery disease, and heart valve disease.
However, you can reduce the risk of heart disease if you adopt a healthy lifestyle. February is heart health month. You can wear red on National Wear Red Day, share on social media platforms with hashtag #theheartfoundation, and donate. Be aware of the tips for healthy heart and educate the community as well.
Top 7 Exercises for Healthy Heart
The best way to minimize the risk of heart disease is by adopting a healthy diet plan and involving in regular workouts. There are many different types of exercises to select from. Many different types of exercises have their own benefits.
And, there are also many specific exercises that are beneficial for heart health. Most of the exercises that I’m about to list address various serious issues that lead to heart diseases, such as high cholesterol. Here are the top 7 exercises that you should add to your fitness routine for improving your heart health.
7. Brisk Walking
I have never heard of people saying that walking is a difficult task. This exercise is simple, but it is very powerful in enhancing your heart health. You do not need heavy equipment to do some brisk walking.
You can do some brisk walking on a treadmill or you can just hit the road. It is a very natural exercise that can be performed by all of us. While going for a brisk walk, it is recommended to wear supportive and comfortable walking shoes. If you have problems with a long walk, you can strap on your iPod while going for a walk.
You can walk at any pace you want, but it is better if you maintain a moderate intensity level.
6. Circuit Training
One of the best cardiovascular exercises to boost your cardiovascular health is circuit training. Circuit training demands a person to exercise at a high intensity. When a person exercises at a high intensity, it forces their heart to pump the blood a lot harder. This gives a challenge to the elasticity of the arterial wall.
Due to stretches circuit training creates in the arteries, it helps in enhancing the elasticity in your arteries, which promotes cardiovascular health. Try to minimize the gap period between your workouts and alternate upper body and lower body exercises. By following these suggestions, you will be able to get the maximum out of circuit training.
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5. Aerobics exercises
There are various health benefits of aerobic exercises, and these exercises can immensely boost your cardiovascular health. Water aerobics can be performed without putting much stress on your joints, and it also offers plenty of benefits to heart health.
The people who are having problems with arthritis, knee pain, and other joint-related pain can perform water aerobics without any problems. These people can improve their heart health without having to worry about their pain. Besides water aerobics, there are other aerobics that can be performed for people who do not have a problem with their joints.
Running is definitely more challenging than walking, but it is cannot be considered as a difficult exercise. You can perform this exercise without the help of any equipment, and there is a very little risk of injuries while you perform this workout.
Running helps in a better blood circulation. And, running is also one of the best ways to lose extra calories. According to the report, around 70% Americans are either overweight or obese. The report further explains that obesity is linked to a higher risk of heart disease.
The pool for most of the people is a great place to hang out and have fun. Hanging out on the poolside and enjoying swimming will not only entertain you, but it will also improve your overall physical fitness.
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Participating in water fitness classes and performing swimming laps will increase your heart rate and boost your overall cardiovascular health. The water offers multi-directional resistance that will enhance your muscular strength and tone.
Swimming can be considered as a great choice for those who are suffering from joint problems along with water aerobics. For those people who have problems with walking and running can opt for swimming.
2. Weight training
There are plenty of people who want to avoid weight training, thinking that it’s only for those who want to have a massive body. This is only a myth. Performing weight training offer plenty of health benefits in addition to helping you increase your muscle mass.
Weight training is crucial for heart health as well. Performing weight training helps in burning fats and boosting bone health, which are essential for improving heart health. It is always better to perform weight training that is challenging, but it does not mean increasing your training intensity immediately.
You should gradually increase the challenge of your weight training to get the best out of your efforts.
The final exercise that I’m about to list out is cycling. This is yet another cardiovascular exercise that does not put too much stress on joints. It is a low-impact exercise that can be performed solo in the gym or on the road.
If you have enough time, you can take your cycle and take it to the workplace as well. Performing this exercise helps your heart to pump well and it also enhances your core muscles.
The report released by CDC Foundation has revealed that every $1 out of $6 is spent on cardiovascular health in the United States. Now, let’s take a look at one study that will help you why so many Americans are having problems with heart health.
The study shows that Americans spend nine times more energy watching television than they do on exercises and sports. Furthermore, the study has shown that the majority of Americans lack basic nutrition information. Due to an unhealthy lifestyle, many Americans are diagnosed with many different diseases.
If you’re reading this article, you’re among the minority of the people who want to do something to enhance your heart health. While we cannot ensure that having a healthy lifestyle help you completely avoid heart diseases, but it will significantly reduce the risk of heart diseases.
If you are experiencing problems with your heart health, it’s recommended that you immediately consult a doctor.
Ben Arnold is a freelance writer and health advisor from past 6 years. Through his advanced studies, he has gain enormous experience in this field. In his free time, he loves to read books and enjoy music. You can Follow him on Facebook, Twitter, Instagram and Linked-In.