If you want to get your heart in shape, you need to start exercising. Here are three heart healthy exercises that can boost your heart health.
One of the most effective ways to improve your heart health is through physical activity. By regularly exercising, you can maintain a healthy weight and decrease the risk of high blood pressure.
While exercise in general is great, a combination of certain types of exercise can result in the most gains. According to Johns Hopkins exercise physiologist Kerry J. Stewart, Ed.D., aerobic and resistance training are the most effective.
Even though it doesn’t directly affect heart health, flexibility is another type of exercise that can help. “[Flexibility] provides a good foundation for performing aerobic and strength exercises more effectively,” said Stewart.
The main benefit behind aerobic exercise is its ability to improve circulation and lower both heart rate and blood pressure. Moreover, it helps improve how well your heart pumps as well as your overall aerobic fitness.
It is also effective in reducing the risk of type 2 diabetes and controlling blood glucose. To get these benefits, plan to do aerobic exercises 30 minutes per day, 5 days a week.
However, you can also start lower and gradually work your way up to these goals. Some examples of aerobic exercises include taking brisk walks, running, cycling, swimming, jumping rope, and playing tennis.
The goal is to get your heart pumping, so pick an activity that both challenges you but won’t overdo it.
While aerobic exercise targets your circulation and heart muscle, resistance training focuses on body composition. Overall, resistance exercise can help reduce fat while simultaneously creating leaner muscle mass.
Furthermore, research suggests that combining aerobic and resistance exercises may increase good (HDL) cholesterol and lower bad (LDL) cholesterol. Ultimately, it helps people who carry a lot of body fat, as this is a risk factor for heart disease.
Plan for two nonconsecutive days per week of resistance training to get the most out of it. For example, you can use dumbbells or do push ups on a Tuesday and do it again on a Thursday.
Flexibility and Stretching
While flexibility workouts won’t directly affect your heart health, they will make it easier to do aerobic and resistance training. Since they focus on musculoskeletal health, it helps decrease the risk of joint pain, cramps, and other muscular problems.
According to Stewart, “a good musculoskeletal foundation… enables you to do the exercises that help your heart.” For maximum benefits, plan to do flexibility workouts daily as well as before and after other types of exercise.
Some examples of full-on flexibility exercises include tai chi and yoga. However, you can also find basic stretches you can do at home online or get some recommendations from your doctor.
Ultimately, the goal is to improve your overall heart health, and aerobic, resistance, and flexibility can help. If you want to add an extra boost to both your exercises and heart health, you can try supplements like HeartBeet Complete,
Through its ingredients, it helps promote healthy blood pressure, energy and stamina, and more. Try HeartBeet Complete along with your weekly exercises to boost your heart health effectively and safely.