A big step towards having great heart health is being physically active. This is one of the most effective tools you can use to strengthen your heart muscle and maintain your weight. It is also beneficial for controlling high blood sugar levels and high blood pressure, both of which can increase your risk of a stroke or heart attack.
Here's a look at why exercise matters and which types are best for your heart.
Why Exercise is Good for Heart Health
Regular exercise benefits your heart in so many ways.
It can help to lower blood pressure
If you already suffer from high blood pressure, participating in cardiovascular exercise can help decrease it. If you do not suffer from high blood pressure, regular exercise can help prevent developing it as you age.
It can improve blood flow
Regular exercise can also improve blood flow because it enables the heart to achieve an improvement in blood flow in the surrounding small vessels. This is where fatty deposits can collect over time putting you at an increased risk of a heart attack.
It can lower cholesterol
Regular exercise can help to lower your cholesterol. There have been many studies conducted that show an increase in physical activity is linked to improvements in cholesterol levels as well as an increase in the amount of HDL cholesterol.
What are the best exercises?
There are various exercises you can partake in to help strengthen your heart. Walking is one of the easiest. Speed walking is even better since it will increase your heart rate and is gentler on your body than some other exercises.
Weight training is excellent as well because it helps to build muscle mass and burn fat which in return contributes to heart health.
If you enjoy swimming, it is perfect for aerobics to help strengthen your body and your heart. It allows you to easily move your body minus too much pain.
Other great options include yoga and interval training to help increase your heart rate thus lowering your blood pressure.
How much exercise is too much exercise?
Extreme exercises may carry some risks. This is why it is recommended that adults participate in at least 150 minutes a week of moderate-intensity exercises or 75 minutes a week of vigorous-intensity activity. Moderate-intensity exercises include golfing, walking, home exercises, and hiking. Vigorous exercises include biking, swimming, running, or dance classes.
Keep in mind that high levels of exercise over time can lead to stress on the arteries. This is why you should keep your exercises within the recommended weekly limits.
Overall, exercise is considered to be very safe. However, it is beneficial to familiarize yourself with the warning signs that may indicate an issue such as chest discomfort or dizziness. Simply put, individuals who regularly exercise are on the road to great heart health.
