There are many forms of exercises that you can do. Whether it is something that benefits your shoulders, your abs or even your legs. But for those who have the trouble of exercising when you have a heart problem, the issue is entirely different. You will have to exercise to improve your heart health but also not overwhelm you heart by the exercises you do.
Here are some heart-friendly exercises you can do easily:
Walking is one of the easiest and helpful form of exercise for people with heart ailments. Although it seems easy, but walking or ‘speed-walking’ is a great way to strengthen your heart. The reason is because walking fast will get your heart rate up and is easier on your joints than other types of exercise. What’s even more amazing is that walking can be done anywhere, anytime and all you need is a pair of sports shoes. Do a short walk during your lunch break or a longer walk on the weekend. You can listen to music, a podcast, or walk with a friend.
Another easy exercise you can do for your heart health is climbing exercise. To reap the heart health benefits, aim to reach between 50 and 85 percent of your maximum heart rate. You can do this easily by climbing the stairs, whether you do it at home or at the gym on a stair machine. Find your maximum heart rate by subtracting your age from 220. Alternatively, you can assume that you’re in your target rate if you can carry on a conversation while exercising without being too out of breath.
Dancing is a way of having fun but also take care of your heart health. All you need is good footwear, some space, and music that motivates you to move. A good aerobic beat is about 120 to 135 beats per minute. The dancing moves can range from high impact to low impact depending on your ability and preference. Other than that, you can also make the choice of dancing with others in a Zumba class or alone at home by yourself.
Swimming isn’t just to relax but can also help you with your heart health. So feel free to indulge in swimming or enrolling yourself for a water aerobics class. Taking a water aerobics class or swimming laps can be a full-body workout that will strengthen not only your body, but your heart. What differentiates swimming from other exercises is that unlike other types of exercise, swimming is easy on your joints and allows you to move your body without a lot of pain.
Although gentle, yoga is the safest form of exercise for heart patients. When done correctly, it is relaxing to the mind and body. Doing yoga will also help you strengthen and tone your muscles. In fact, certain types of yoga can really get your heart rate up, while still providing the calm that will lower your blood pressure.
If you prefer outdoor sports, then cycling is the perfect exercise that you can do for your heart health. Rather than being a mode of transportation to get you from one place to the other, cycling has been shown to help reduce the risk of heart disease. It uses your large muscles in your legs, which helps to elevate your heart rate. Additionally, cycling has even been shown to improve your mental health.
Which exercise have you been doing frequently? How has it helped your body health? Share with us your experience in the comments section below!