Physical Activity for the Prevention of Heart Disease

Being physically active goes a long way in preventing heart disease. Any physical activity is better than none. However, some exercises are more beneficial for your heart health than others. Our bodies are designed for motion. Staying active supports several functions. As for heart health, exercise has several direct and indirect benefits that boost heart health.

These include

1. Exercising strengthens the heart muscles.
2. It also gives power to other body muscles.
3. It lowers blood pressure.
4. It boosts blood flow.
5. It aids in weight management.
6. It reduces inflammation.
7. It helps with glucose regulation.
8. It aids in vascular strengthening.
9. It balances cholesterol levels.

Continue reading as we discuss tips on physical activity for the prevention of heart disease.

Commence Slow

1. Start with 10-15 minutes daily.
2. Gradually increase time and intensity.
3. Start with a cardio-based workout routine.
4. Do not overexert yourself.
5. Try low-impact physical activity for the prevention of heart diseases, such as

• Biking
• Walking
• Jogging

Try Interval Training

Interval training is an excellent way to boost cardiovascular health.

For this

1. Mix periods of high-intensity workouts with low-intensity.
2. Alternatively, add rest in between high-impact workouts.

Such training has multiple benefits:

1. Increases endurance
2. Boosts heart health
3. It helps lose weight.

Include Resistance Training

Though cardiovascular workouts are crucial, they are not the only activities necessary to maintain health.

So, try a mix of

1. Lifting weights
2. Resistance training

These activities help:

1. Lower blood pressure
2. Reduce the risk of diabetes
3. Strengthen heart muscles

Stay Hydrated

Amidst physical activity, drinking water is crucial.

Fluids can

1. Regulate core temperature
2. Maintain muscle function
3. Prevent cramping
4. Boost performance

Read For More Information : Exercising To Boost Heart Health

Maintain a Regular Workout Routine.

Consistency is the cornerstone of cardiovascular health.

For this

1. Never go a week without working out
2. Try to get at least a 90-minute workout every week.

It will:

1. Keep your heart healthy
2. Improve lung health

Monitor Your Heart Rate.

Monitoring the heart rate helps

1. Understand your fitness level
2. Ensure you are working at an apt intensity

Strive that your pulse is 120-150 beats per minute when you exercise.

Please note: The pulse will vary depending on your

1. Fitness level
2. Age

Blend It

Include different cardio workouts in your routine to

1. Prevent boredom
2. Avoid plateau.

Some options include

1. Dancing
2. Running
3. Swimming
4. Cycling

Stretch Before and After Working Out.

Stretching helps

1. Prevent injury
2. Improve flexibility

Stretching before a workout helps:

1. Warm up muscles
2. Prevent injuries

Stretching after a workout

1. Prevents soreness
2. Improve recovery time

Get Proper Sleep

Getting adequate sleep is vital if you work out regularly.

Not getting enough sleep can:

1. Cause fatigue
2. Increase the risk of injury
3. Reduce performance

Eat a Balanced Diet

Incorporate a diet rich in

1. Complex carbs
2. Lean proteins
3. Healthy fats
4. Vegetables
5. Fruits

Simultaneously avoid

1. Sugary drinks
2. Processed foods
3. Alcohol

All of this can help with heart health.

Bottom Line

Have questions about maintaining your heart health? Fix an appointment with an acclaimed cardiologist from Hyderabad, Dr. Raghu and discover personalised strategies for heart health.