If you want to live longer, exercising is a great way to improve your heart health. Regular, aerobic exercises are one of the best things you can do. Walking, biking and swimming are also the best workouts for your heart. Read this blog for tips that will help you enhance your cardiovascular health.

 

What type of exercises can I do for a healthy heart?

Any exercise that makes your heart beat a bit faster counts. Fortunately there are some exercises that can keep your arteries clear. We have listed down a few for you:

 

1. Walking- It is a great exercise for a healthy heart. It is enjoyable, safe, inexpensive, and easy- going to fit into anyone’s busy day.
2. Biking- The pedalling motion of the large muscles in your legs is a fantastic aerobic exercise for your heart. Either a road bike or a stationary bike will work for this exercise routine.
3. Swimming-  Two and a half hours of swimming a week will give you all the heart health benefits you need. It can also be beneficial if you’re starting out to shed some kilos.
4. Tai Chi-  Also known as ‘ moving meditation,’ Tai chi is an ancient Chinese form of exercise based on the martial arts. It uses slow rhythmic body movements combined with deep breathing and concentration.

 

How often and how long should I exercise?

It is recommended that one does at least 75 minutes of vigorous-intensity activity per week or at least 150 minutes of moderate-intensity activity per week.

Researchers found getting the recommended amount of exercise over a span of six years during your middle-age may cut the risk of heart failure.

 

 

How hard should I work out?

Consult with your doctor on the intensity of your exercise. It’s much better to start out easy and work up to more challenging workouts. You can discuss the best exercises for you and what your target heart rate should be during activity.

 

How can I find my ideal heart rate?

To get the heart health benefit from any exercise, aim to reach between 50 and 80 percent of your maximum heart rate. To find your maximum heart rate, subtract your age from 220.

 

If you have been sedentary for most of your life, beginning to workout to maintain your activity levels may lower your heart risk. Take care of yourself, get active and exercise safely.

 

References:

https://www.everydayhealth.com/heart-health-pictures/great-heart-friendly-exercises.aspx#08