Studies show that staying active is a good way to keep your heart strong and reduce your chances of developing heart disease. Prioritize your mental health.

Various types of exercise, such as walking, can keep your heart in top shape. We spoke with experts to determine the best exercises to do to stay fit. healthy mind, brain and bodyWhether you enjoy low-intensity or high-intensity exercise, there is something for every type of lifestyle. Add these workouts to your exercise routine today to get the most out of it.

Why exercise is important for the heart

In general, exercise is beneficial for cardiovascular health. For one thing, you’re less likely to develop heart problems as you age. By moving, you improve your heart’s ability to pump more blood to your muscles.

“Exercise also helps control cardiovascular risk factors such as diabetes, high cholesterol, and obesity,” says interventional cardiologist and fellow of the American College of Cardiology in Baton Rouge, Louisiana. Dr. Lance Lamotte, owner of Title Boxing Club, said.

Conversely, being inactive is associated with an increased chance of developing heart disease, so staying active as you age is also important. increase the “Studies show that maintaining or increasing activity as you age reduces your chances of having a heart attack or stroke,” says LaMotte. Over time, he added, exercise also improves cognition and memory.

Which Exercise Is Best For Your Cardio?

Exercise that gets your heart rate up is beneficial for heart health, says Susanne Steinbaum, PhD, preventive cardiologist and member of Peloton’s Health and Wellness Advisory Board. For heart disease and a healthier, happier life. LaMotte says, “Nearly every form of regular exercise has cardiovascular benefits, whether it’s traditional aerobic exercise such as walking, running, cycling, or swimming, high-intensity interval training, resistance training, or total-body training such as boxing.” It brings a lot of benefits,” he added.

All exercise is beneficial for heart health, but there are some exercises that are ideal for keeping your heart strong. Here’s a breakdown of the top five exercises for heart health. These exercises get your heart pumping, prevent overuse injuries, and give you a variety of options to work different muscles.

interval training

A good rule of thumb to follow in interval training is Exercises should be short and intense followed by a rest period of equal length or less in between. Interval training is great when you’re short on time or want to work up a sweat. Studies have shown that HIIT-style or high-intensity interval training training not only improves the heart’s response to exercise, but also lung and heart health. Additionally, if you’re not sure where to start, there are workout apps and programs you can download that focus on this type of training.

weightlifting

Weightlifting may be slow-paced, but A good way to increase your heart rate and improve your cardio strengthOne study found that lifting weights reduced the chance of having a stroke or heart attack by about 40% to 70%. Depending on your goals, it helps to connect with a personal trainer who can teach you the right technique and set up a customized workout program.

walking

Walking is just as beneficial as runningHowever, it is gentle on the body. “Walking is a low-intensity workout that has been shown to be good for the heart,” says Steinbaum. It’s especially effective when you’re walking fast and moving your arms.” Studies show that brisk walking can improve cardiovascular health even more than slow walking. Other ways to make your walks more challenging are to carry some weights on hand, add half a mile each time you go for a walk, or add bodyweight exercises from time to time.

yoga

Yoga is known to help lower blood pressure, improve flexibility and balance, and relieve aches and pains. You can do yoga in the comfort of your own home –All you need is a yoga mat and a small space to move around.

swimming

Swimming is a full-body exercise that is gentle on your joints, but it also has an aerobic effect. Swimming strengthens your lungs and heart and also helps lower blood pressure. Cardio is great if you’re recovering from an injury or if your body doesn’t respond well to high-impact exercise.

where should i start?

It’s important to consult your doctor before starting a new exercise program, especially if you have had previous health problems or have heart problems in your family. If risk factors are present, prior approval from a physician is recommended.” Steinbaum agrees, saying, “Checking metrics like blood pressure, cholesterol panels, hemoglobin A1C (sugar), and inflammatory markers are important sources of information that help determine risk levels for more intense workouts. However, if you are a generally healthy person, use your best judgment when undertaking any new workout and stay within your limits.

If you’re just starting your workout journey, it’s important not to overdo it too soon. LaMotte recommends starting slowly to establish consistency and set reasonable goals. For example, if you’re just starting to run, you might want to focus on completing a set distance at a comfortable pace rather than increasing the intensity. When Work on the distance at the same time.

A good rule of thumb is to follow the recommendations of the American Heart Association. Aim for 150 minutes of moderate-intensity aerobic activity per week, 75 minutes of vigorous-intensity aerobic activity per week, or a combination of both. In addition to this, you should include resistance training at least two days a week. “Studies show that activities that put your heart rate in the moderate-intensity heart rate zone are your best option for optimal cardiovascular benefits,” Steinbaum advised.

The best way to do this is to explore and find activities that you enjoy and find consistent. You may find that having a small group of friends helps. He added that hydration and rest days are also important to keep the weight down.

Additionally, it’s important to balance heart-healthy exercise with a healthy diet. “I always tell my patients that they can’t exercise from a poor diet,” Lamott advised. or help lower it.

If you have a family history of heart disease, it’s important to start checking your blood pressure, cholesterol, and sugar numbers by age 20. “If a woman has a history of complications during pregnancy such as pre-eclampsia, gestational diabetes, or high blood pressure, she should have her heart checked,” says Steinbaum. Knowing your numbers and getting an annual check-up are part of living a heart-healthy life.

Learn more about research-backed advice to keep your heart healthy. 9 things you can do right now to lower your risk of heart disease.More here How to check heart health at home No luxury facilities.

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. If you have any questions about your medical condition or health purposes, be sure to consult a physician or other qualified Talk to your healthcare provider.