Thirty minutes walk a day can lower blood pressure
Exercising can significantly boost heart health by improving circulation, strengthening the heart muscle, lowering blood pressure, and reducing cholesterol levels. Cardiovascular exercises, also known as aerobic activities, make the heart work harder, enhancing its efficiency in pumping blood and supplying oxygen throughout the body. Some specific exercises help control weight, manage stress, and reduce the risk of heart-related conditions like hypertension, heart disease, and stroke. Regular physical activity also supports the blood vessels’ health, helping them remain flexible and free from plaque build-up. Read on as we share a list of exercises you must try for better heart health.
10 Exercises that are particularly effective in improving heart health
1. Walking
A low-impact activity that is easy to start, walking, especially brisk walking, can help maintain a steady heart rate and improve blood circulation. Thirty minutes a day can lower blood pressure, reduce cholesterol, and help manage weight, all of which are essential for heart health.
2. Jogging or running
These are more intense forms of aerobic exercise that significantly strengthen the heart muscle. Running increases the heart rate, improves cardiovascular endurance, and boosts the body’s capacity to utilize oxygen efficiently, making it great for heart health.
3. Cycling
Whether outdoors or on a stationary bike, cycling provides a heart-pumping workout that strengthens the cardiovascular system, reduces the risk of heart disease, and enhances circulation. It’s also low-impact, making it gentle on the joints.
4. Swimming
A full-body workout, swimming is highly effective for heart health. The resistance of water works the muscles and the heart simultaneously, improving cardiovascular fitness, reducing blood pressure, and lowering cholesterol levels.
5. HIIT
HIIT (High-Intensity Interval Training) involves alternating between short bursts of intense exercise and rest. This form of training challenges the heart, improving its endurance and strength. Studies have shown HIIT can enhance cardiovascular health, burn fat, and boost metabolism.
6. Strength training
Although commonly associated with building muscle, strength training also benefits the heart. Exercises like weightlifting, squats, and lunges increase muscle mass, which in turn helps the body burn more calories and regulate blood sugar and cholesterol levels, reducing heart disease risk.
7. Dancing
Fun and engaging, dancing elevates the heart rate and increases blood flow. Different styles, from ballroom to Zumba, provide a cardiovascular workout, improve heart health, and help manage stress, which can contribute to lower blood pressure.
8. Yoga
While it’s not as vigorous as other exercises, yoga benefits heart health by lowering blood pressure, reducing stress, and improving circulation. Poses like the bridge, cobra, and downward dog engage different muscle groups, supporting overall cardiovascular health.
9. Rowing
Rowing, whether on water or a machine, works both the upper and lower body, providing a high-intensity cardio workout. It strengthens the heart, improves endurance, and enhances blood flow, contributing to a healthier cardiovascular system.
10. Elliptical training
Using an elliptical machine combines the movements of stair climbing, running, and cycling, providing a full-body, low-impact cardio workout. It elevates the heart rate, strengthens the heart, and is easier on the joints, making it suitable for various fitness levels.
Incorporating these exercises into your routine can offer lasting benefits for heart health, helping you achieve a stronger heart and a healthier life overall.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.