For a good heart, it is important that you eat healthy—and exercise healthy. Being physically active is a major leap towards a healthy heart. Researchers from Johns Hopkins state that aerobics and resistance training are exercises that greatly benefit the heart—by lowering the bad cholesterol and increasing the good kind.
If you want to incorporate exercises in your routine that are good for the heart, then read on to know about these:
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Aerobics:
As mentioned before, aerobics is a form of exercise that can control heart diseases effectively. According to exercise physiologist Kerry J. Stewart, Ed.D., aerobics can fight hypertension, lower the heart rate and improve circulation.
Moreover, it can also decrease the risk of developing type II diabetes, and lower the blood glucose. Ideally, half an hour daily, at least five days a week in the form of running, swimming, cycling, jumping rope or playing tennis should be done. The goal is to increase the heart rate and the breathing rate, but just enough that you are still able to talk to someone. For patients who suffer from joint issues, a low impact activity like walking or swimming is recommended by cardiologists.
Resistance training:
Weights, resistance bands or your own body weight—squats, pushups or chin-ups, can be used for resistance and strength training. This type of exercise should be done 2 to 3 times per week with a gap day in between to rest the muscles. Resistance training is designed to create leaner muscle mass and reduce fat. This type of exercise if combined with aerobics offers the best scope for combating heart disease.
Tai Chi:
More than 2.3 million Americans use this form of low-impact aerobics to stay healthy. This is an ancient Chinese form of martial arts that amalgamates exercise and slow rhythmic body movements. Deep breathing and concentration are also an essential part of tai chi, which is why this is also known as ‘moving meditation’. The mind and body both greatly benefit from tai chi.
Swimming:
Swimming is a form of aerobics, but it does not stress the bones and the joints. It is greatly enjoyed by individuals of all ages and can be especially beneficial if you are just starting out. Overall, two and a half hours of swimming per week are enough to provide protective benefits to the heart. For individuals who have arthritis or other bone issues, swimming is a great alternative.
For patients who are already suffering from heart disease, it is important to run your routine through with your doctor. Exercising too much can also put a lot of strain on the heart, thus be vigilant for symptoms such as lightheadedness, chest pain, shortness of breath, left arm pain and nausea. In case you undergo any of these symptoms, stop exercising and reach out to your cardiologist.
If you are worried about your heart health, then seek professional help to put your mind at ease. Book an appointment with top cardiologist in Lahore, Karachi and Islamabad through oladoc.com, or call our helpline at 042-3890-0939 for assistance to find the RIGHT professional for your concerns.
