Want to keep your heart healthy? Great! We are happy that you are joining us because Anthony Fernandez suggests six (6) heart healthy exercises that can benefit us all. Read Anthony’s Bio below.
Please Note: Until the CDC advises otherwise, please keep social distancing guidelines in mind while exercising. Also note that staying active during times of stress is crucial to your well-being. Staying physically fit helps you look and feel better, inside and out. And I think we all need a little of that right now.
6 Heart Healthy Exercises
Exercise is essential for all human beings. Why? Because exercise keeps us strong, makes us flexible, helps our heart and keeps us well balanced. Now there are many factors involved in being healthy besides being active. Good nutrition with a balanced diet constituting of the right portions of each food group such as vegetables, fruits, grains, protein and dairy are equally important. And don’t overlook good hydration but try to skip the soda and drink water. Water is an essential part of being healthy. And did you know that the average woman requires 11.5 glasses of water and an average man requires 15.5 glasses?
Are you Exercising or Staying Active?
An activity is movement such as gardening, housework, going up and down stairs, or going for a walk. Your heart rate is normally not elevated very much, and you can perform these tasks easily while talking. An activity is considered low to moderate intensity.
Exercise, on the other hand, is a type of physical activity that’s intended to improve your health. It is planned and if done properly, generally results in health benefits such as weight loss and improved mental outlook.
The goal during exercise is to elevate your heart rate and depending upon the level of intensity, you may even start to sweat. When you elevate your heart rate you improve your heart muscle. But as mentioned below, please check with your doctor and share your exercise plan to be sure it’s right for you. Here’s additional information from WebMD helps explain:
What is your target heart rate?
Usually, this is a heart rate (pulse) of 60%-80% of your maximum heart rate. You gain the most benefits when you exercise in your ”target heart rate zone.”
In some cases, your doctor may lower your target heart rate zone to begin with 50%. You may need to gradually build up to a level within your target heart rate zone, especially if you haven’t been exercising regularly. If it feels too hard, slow down.
Why do you feel good after exercise?
When you exercise, your body releases hormones known as endorphins. Endorphins are also known as pain killers or the happy hormone. They are the reason why you feel so good after exercising. Healthfully.com reports that “moderate amounts of exercise lasting 20 to 30 minutes can cause endorphin release”.
The Most Important Organ
Your most important organ is the heart, and it is a muscular organ. Because of that, it’s especially important that we stay active and exercise it regularly. Even people that have suffered health issues such as stroke or heart disease (after they check with their doctor) know that it’s important that they stay active and fit. And the good news is that there are many exercises that we can do to help us stay fit and keep our hearts in good shape.
Here are some heart healthy exercises that can help you keep your heart fit:
Heart Healthy Exercise – Aerobics
Aerobics is more than an activity. It’s an exercise that can be low intensity or high intensity, depending on the person doing the exercise. Aerobics is great for your heart as regular aerobic exercise increases your circulation and lowers your blood pressure which can help you avoid a host of diseases.
There are many videos or live aerobic classes available that will give you an excellent workout in the comfort of your home, and at your convenience. You can even wear your old sweats!
Heart Healthy Exercise – Walking
Walking is one of the most natural activities and depending on how briskly you walk, it can be considered an exercise. It is commonly recommended for people just starting to become more active. And when done slowly, it’s a great part of your warm-up or cool-down routine.
Want an aerobic exercise? Walking with an increased pace or duration it can become an aerobic exercise. You can begin by walking slowly, and once ready, increase the intensity for a few minutes. Then a few minutes later, slow your pace. Repeat this a few times during your session. And the good news: raising and lowering your heart rate in this way can lead to better circulation and weight loss.
Try walking three (3) times a week for about 30 minutes at a time. That’s all you need. If walking by yourself, you might enjoy listening to music. Or walk with your close family as it can be a great time to venture outside.
Heart Healthy Exercises – Resistance Training
A great way to lose fat and make your heart healthy is with resistance training. Resistance exercises mixed with aerobic exercises two (2) times a week can help improve your blood cholesterol and even prevent high blood pressure. If you are just starting resistance training, a trainer is recommended to guide you. And good news for anyone wanting to lose weight. Resistance training can help you lose more weight in less time while making your heart muscle stronger and healthier.
After a tough training session, be sure you end with a cool-down. It’s just as important as the warm-up you did before you began your routine. Also keep in mind that the tougher the routine, the more important the cool-down. A certified trainer will help you learn the correct way to exercise.
Heart Healthy Exercise – Interval Training
In interval training, a high-intensity workout is followed by a low-intensity workout to give the body the time to recover. This is also known as HIIT. For example, a person can work on the elliptical as fast as they can for 20 seconds, followed by a minute of recovery time. Interval training is excellent for weight loss and to lower your blood pressure.
High-intensity interval training (HIIT), … a cardiovascular exercise strategy alternating short periods of intense anaerobic exercise with less intense recovery periods, until too exhausted to continue.
Heart Healthy Exercise – Cycling
Cycling is an exercise that, with the right intensity, can help improve circulation and lower blood pressure. Keep in mind that if you take a leisurely bike ride down the block, that’s considered an activity. And while bike riding is great for you, as your heart rate won’t increase much. For a cycling challenge, cycle on a hill. It may be tough getting up the hill as you’ll have to push hard, but that is an exercise that’s good for the heart.
Cycling alone can be difficult but once you get to the top of that hill you can enjoy the view. Once at the top you can relax, which will help strengthen your heart and help you destress.
Heart Healthy Exercises – Stay Active
The most important rule is not to sit in the same place for a long time. There are many YouTube videos showing how to work out at home. So, put on some music and follow along with the rest of the family. It’ll be fun for everyone and healthy too.
Cooking, cleaning, laundry, and other household chores is an excellent way to keep you heart healthy. The house will look great while you and the family are looking great too. And the best part is that staying active will lift your spirits, even on the gloomiest of days.
A healthy heart means a healthy life. Therefore, it is necessary to work out three times a week. This will help you lose excess weight in no time so you can wear the dress or suit that was a bit snug. And when you convince your family to join you in, they stay healthy and happy too.
Exercise increases your quality of life, and that’s something we can all use. Happy exercising!
Anthony believes that words have the power to influence people and disseminating knowledge can be done artistically. Anthony’s passion for writing has driven him to write articles such as this in his leisure time while he focuses on his studies. You can read his blogs at MyMessageChairs.com.
There are many factors to consider before starting a workout program. To make sure your new activity or exercise plan is right for you, share your plans with your doctor.
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- How to Find Your Heart Rate
- 3 HIIT Training Benefits
Thank you for spending time with us today. We wish you the best of health.
Important Note: it is critical that you follow the guidelines of health officials and practice social distancing when exercising. Please refer to the CDC website for accurate information.