Heart diseases are directed with these five approved exercises from experts

Exercise is more than just a beach body this summer. According to American Heart AssociationThe active survival has a set of benefits for your general health. This includes reducing a risk My heartReducing high blood pressure, and even lowering the risk of some cancer or Stroke. This means that regular work can guarantee a healthier life.

Adults are recommended for 150 minutes a week of moderate air activity. But what are the specific exercises that you can do? We contacted the experts who gave us a group of Low -density To high -density exercises specifically in favor of your heart.

Why exercise is important for your heart

Exercise is generally beneficial for cardiovascular health. It makes you less likely to develop heart problems with your age. He – she Helps lower blood pressureIncreases high -density lipoprotein (or good cholesterol), reduces stress and improves your heart’s ability to pump more blood into your muscles by transporting oxygen efficiently from the blood. It also has indirect benefits.

“The exercise can also help control the factors of heart attacks and blood vessels such as diabetes, high cholesterol and obesity,” said Dr. Lance Lamot, an interventional cardiologist and boxer of boxing club in Batton Rouge.

On the other hand, it is also important to remain active with your age Lack of activity has been linked to a greater opportunity to develop heart disease. It also increases your chances of the main cardiovascular event. “Studies have shown a decrease in the possibility of a heart attack and stroke by maintaining activity or increasing activity with age,” said Lamot. Besides keeping your heart health, Lamot added that as you get older, the exercise can also improve your perception and memory.

What are the best exercises for your heart?

“I have always said that any exercise that succeeds the heart rate is beneficial to your heart health.” “Any form of regular exercise can provide the benefits of the massive cardiovascular, whether traditional heart disease such as walking, running, riding bicycles, swimming, or time -breaking training High density, resistance training, or full body exercises, such as boxing. ”

Although all exercises provide health benefits in the heart, there are some exercises that stand out as ideal for keeping your heart strong. Here is the collapse of five of the best exercises for heart health. These exercises get your heart pumping and provide a variety of options to prevent excessive use of injuries and make different muscles.

Depriving training

There is a good base of the thumb that must be followed with the separation training is Keep the exercises short and intense Followed by a rest period of the same length or shorter between them. Displacing training is a good choice when you are short on time and want to break the fast sweat. Studies indicate even Improving both lung and heart healthAs well as your heart response to exercise. In addition, there are exercise applications and programs that you can download that focus on this type of training if you are not sure where to start.

weight lifting

Weight lifting may be slower, but too A good way to raise the heart rate and improve your heart strength. One study found that lifting weights could Reduce your chances of stroke or a heart attack by about 40 % to 70 %. Based on your goals, it is useful to communicate with a personal trainer who can teach you the right technologies and prepare a program for you.

Walking

Walking is useful just like getting runningBut it is the most kind on the body. It is easy to do anywhere and you can get more benefits by picking up the pace. “Walking represents a low -density exercise that has proven to be beneficial to your heart, especially when walking at a rapid pace and pumping your arms,” ​​said Steinbum. Research indicates this Walking can increase the improvement of cardiovascular health Compared to walk slowly. Other ways to make your paths more difficult are walking with some weights on hand, with the addition of half a mile each time you go for hiking, or add body weight exercises every time.

Yoga

Yoga is known to reduce blood pressure, improve your elasticity and balance and help reduce any pain and pain. Yoga can take place at the comfort of your home – All you need is the yoga mat and a small space to move.

swimming

Swimming is a full -effect exercise, which is cute on the joints, but still pacates some heart punch. Swimming keeps your lungs and your heart strong And even helps lower blood pressure. It is a great air option if you are also recovering from an injury or if your body does not respond well for high -effect exercises.

Where do you start?

Before you take any new exercise program, it is important to discuss it with your doctor, especially if you have any previous health problems, or if the heart issues are working in your family. “If the vascular risk factors are present, it is recommended that there be a doctor’s clearance before,” Lamot said. Steinbum agreed and said: “Checking blood pressure, cholesterol plate, hemoglobin A1C (sugars) and inflammatory signs, among other indicators, are vital sources of information to help determine risk levels for high density training.” However, if you are a healthy individual in general, use your best judgment when doing a new exercise and stay within your limits.

If you have just started on the exercise trip, it is important to make sure that you are not doing much too early. Lamotte recommends slowly starting consistency and setting reasonable goals. For example, if you only eat running, it is better to focus on completing a specific distance at a comfortable pace, rather than increasing density and Treat the distance at the same time.

There is a good base to follow the recommendations of the American Heart Association. Target 150 minutes of moderate air activity or 75 minutes a week of strong air activityOr a mixture of both per week. Along with this, the training should include resistance for at least two days a week. “Studies have shown that activities that get the heart rate in the moderate heart rate are the best option for optimal cardiovascular and blood vessels,” Steinbum advised.

The best way to do this is to explore and find an activity you enjoy and know that it will be consistent. Some people may find that it is useful to have an exercise friend or a small group of friends who can hold them accountable. “It is also important to control it to the body’s reactions to reduce infection,” Lamot warned, adding that moisturizing and rest days are also important to reduce the risk of infection and exhaustion.

In addition, it is important to balance exercise with a healthy diet. “I always tell my patients that they cannot overcome a weak diet,” Lamot advised. “A low diet in saturated fats, refined sugars and sodium can help in control or reduce blood pressure, blood sugar and cholesterol levels.”

If you have a family history of heart disease, it is important to start examining your numbers at the age of 20 for blood pressure, cholesterol and sugars. “If a woman has a history of complications during pregnancy, such as preeclampsia, diabetes, or high blood pressure, then her heart should be examined,” Steinbum said. She said that “knowing your numbers” and individuals an annual clear visit is part of a healthy heart.

For more advice supported by searching about maintaining the health of your heart, here Nine things you can do now to reduce the risk of heart disease. Plus, here How to check the health of your heart at home Without luxury equipment.