According to the Centers for Disease Control and Prevention, a quarter of a million U.S. deaths per year are influenced by a lack of regular physical activity. Plus, people who do not exercise have a doubled risk of heart disease compared to active people. To avoid future risk factors, we’re going to share the 5 best exercises for heart health.
Did you know that the human heart is the hardest working organ in the body? It beats on average 72x per minute to push blood throughout your entire body to deliver vital oxygen and nutrients. Yet like any muscle in your body, your heart needs exercise and cardiovascular movement can provide great benefits.
The American Heart Association recommends that adults do a minimum of 150 minutes — 2.5 hours — of moderately intense aerobic exercise each week.
Be purposeful and try these 5 exercises to improve your heart health — today!
Cycling is a great exercise option for those who do not prefer running or high-impact training. Studies have shown cycling 19 miles a week reduced the potential for heart disease by 50 percent! Cycling also increases your capacity to burn body fat to lose weight – look good, feel good!
Swimming is a favorite heart-healthy exercise for people who need to stick to low-impact movements. There’s nothing more low-impact than being suspended in water. Swimming is a cardiovascular exercise but it also engages a lot of different muscle groups in the body. It will strengthen your legs, shoulders, and arms. Plus it gets your heart rate up.
Try running for an extra challenge. No, you don’t have to run a full 26.2-mile marathon. Just take a brisk jog around the block a couple of times a week and really give your heart a good workout. And if you’re looking to lose a little bit of weight in the process, running is one of the best ways to burn calories.
If you’re not a runner, just try walking! Aerobic exercises are those that use large muscles in a continuous, rhythmical manner over time, and walking is a great example. Walking is enjoyable, safe, inexpensive, and easy to fit into almost anyone’s busy day. You can get in walking time by walking to work, walking to the grocery store, and walking around your neighborhood.
For people who carry a lot of body fat (including a big belly, which is a risk factor for heart disease), resistance training can help reduce fat and create leaner muscle mass. Research shows that a combination of aerobic exercise and resistance work can also help raise HDL (good) cholesterol and lower LDL (bad) cholesterol.
Did these ideas help you? I’d love to hear your thoughts at email@example.com. Also, be sure to subscribe to the Heart & Soul Newsletter to receive more great tips straight to your inbox each week. Also, if you’re concerned about heart health and looking to try new outdoor exercises, check out 5 Fun Water Sports to Keep Cool This Summer.