Do exercise and cardiovascular health go hand in hand? Experts whole-heartedly agree that it does.
Cardiovascular disease is the leading cause of mortality worldwide, according to an article published in the U.S. National Institutes of Health site. In fact, it’s responsible for roughly 600,000 deaths each year.
Furthermore, the greatest contributor to poor cardiovascular health is a sedentary lifestyle, with little to no physical activity as part of a daily routine.
What Happens When You Don’t Exercise
In today’s office-centered work culture, it can be hard not to lead a sedentary life. Add in having a busy lifestyle and it can leave very little time for exercise.
Furthermore, not exercising can contribute to poor heart health. This can lead to problems such as obesity, hypertension, and lower insulin sensitivity, which can lead to diabetes.
However, for those with high blood pressure, a routine of moderate to intense exercise performed three to five times a week can lower blood pressure by about 3.4/2.4 mmHg.
How To Improve Your Heart Health
Improving your heart health doesn’t have to be hard. It will take some work, but as long as you put in the effort, you will see results.
Eat Right and Add Supplements
Eating right doesn’t look the same for each person. Depending on your unique needs, you may want to cut out sodium or sugar.
However, some foods like salmon and guacamole have healthy fats that are good for your heart. Incorporate these into your diet, and talk with your doctor to create a plan that suits your needs.
Adding supplements can also improve your health. Heartbeet Complete increases nitric oxide levels which improves circulation, and supports cardiovascular health.
Exercise comes in many forms. The first step is finding something that you can do, the second is finding something you enjoy. A sport such as swimming, basketball, or ultimate frisbee can help improve your health.
If going solo works best for your schedule, try yoga or walking. In fact, taking daily walks can help maintain a healthy weight, strengthen your muscles, and lift your mood. It also lowers your risk of heart disease.
Lower Your Stress
Stress causes blood pressure to rise and increases your heart rate. Depending on what’s causing you stress, you can either modify what’s causing you stress, or change your response to the stress.
Dr. Shaista Malik, a cardiologist at UCI Health, recommends trying one or multiple of the following options: acupuncture, tai chi, yoga, or meditation. Since these involve deep breathing, they can help the body regulate stress.
You can also try the 4-7-8 technique, where you inhale for four seconds, hold your breath for seven seconds, and exhale for eight seconds.
A sedentary lifestyle and lack of routine exercise deteriorates cardiovascular health, increasing your risk of heart attack and stroke. Luckily, making small health-conscious changes in your daily routine can help improve your heart health and increase your quality of life.
Incorporating daily exercise, coping strategies for stress, and adding heart healthy foods and vitamins to your routine can help keep your body, mind, and heart healthy and happy. Consider adding supplements like HeartBeet Complete, which improves circulation and lowers blood pressure, that help promote overall heart health.