hat not all exercises are heart healthy, so it’s necessary to find some that can improve your heart and lung at the same time. But you’re suggested to find something fun that you’ll do consistently. Here’s how we rank a great number of exercises when it comes to their advantages to your overall health.
Walking ranks number one on the top of these heart-friendly exercises. It’s because the activity is not just simple and cheap but also extremely enjoyable and safe. Feel free to walk around the neighborhood if you want. Walking out like that will use your big muscles in a rhythmical manner over time.
2 – WORK OUT AT HOME BY CLIMBING STAIRS
Source: Apartment Therapy
To earn the maximum heart health benefit from any aerobic workout, target between 50 and 85 percent of the maximum heart rate. Climbing stairs is such a facile way to enter into your target range, whether you want to do at home or at the gym. Even doctors and other health authorities recommend you to climb stairs for some reasons:
- Climbing 8 – 10 flights of stairs per day can lower the risk of mortality by 33%
- 10-minute stair climbing per day can reduce the risk of heart attack for more than 10 years
- Only two minutes of stair-climbing a day is just enough to stop your weight gain, especially when you’re in the middle age
3 – CYCLING OUTSIDE ON THE TRAILS
Another effective cardiovascular activity you can’t miss here is cycling, which is easy on your joints. It’s a low-impact workout that you can do solo in the class or gym or just off-road. Thus, for a good heart, you should enjoy it and make use of it efficiently.
According to the study published in Journal of the American Heart Association, the ones who started cycling endured a lower risk of obesity, hypertension, diabetes as well as had fewer heart attacks than those who did not cycle.
SWIMMING TO STRENGTHEN YOUR HEART
Source: Woman – The Nest
Swimming is one of the most effective aerobic workouts, and barely spending two and a half hours of it per week will be enough to reap all heart health benefits. It makes your heart larger and stronger, which makes it more productive in pumping.
Besides, another benefit of this activity is that it can place less stress on both bones and joints. If you’re overweight or suffering any joint condition, then swimming suits you the best.
TAI CHI CAN HEAL YOUR HEART GENTLY
Tai Chi is a bit different from other kinds of exercises in numerous ways. It’s due to the slowly flowing motion, your muscles can relax rather than becoming so tensed. Differing yoga, you don’t need to stretch all joints and other connective tissues since Tai Chi’s poses would be mostly done by standing or simply sitting in a chair.
It’s also well-known for healing your heart, especially when you tend to feel tired and weak as a result of the decreased pumping capacity.