Protect your heart with these expert-approved exercises

It’s American Heart Month and according to American Heart AssociationStaying active has a range of benefits for your overall health. You will reduce the risk My heart diseaseHigh blood pressure and even the risk of some types of cancer Stroke. This means that regular exercise can keep your heart working properly.

Adults should do 150 minutes of moderate-intensity aerobic activity per week. There are some exercises that are recommended to keep your heart in top condition. We reached out to experts who gave us a range of Low density to high-intensity exercises specifically to benefit your heart.

Why is exercise important for your heart?

Exercising in general is beneficial for cardiovascular health. It makes you less likely to develop heart problems as you age. He – she Helps lower blood pressureincreases high-density lipoprotein (or good cholesterol), reduces stress and improves your heart’s ability to pump more blood to your muscles by transporting oxygen from your blood efficiently. It also has indirect benefits.

“Exercise can also help control cardiovascular risk factors such as diabetes, high cholesterol and obesity,” said Dr. Lance Lamott, an interventional cardiologist and owner of Title Boxing Club in Baton Rouge, Louisiana.

On the flip side, it’s also important to stay active as you age Inactivity has been linked to a greater chance of heart disease. It also increases the chances of a major cardiovascular event. “Studies have shown a decreased risk of heart attacks and strokes by maintaining or increasing activity with age,” Lamott said. Besides keeping your heart healthy, Lamott added that as you age, exercise can also improve your cognition and memory.

What exercises are best for your heart?

“I’ve always said that exercise is the best medicine and prevention for heart disease and for living a healthier, happier life,” said Dr. Susan Steinbaum, a preventive cardiologist and member of Peloton’s Health and Wellness Advisory Board. “Almost any form of regular exercise can provide tremendous cardiovascular benefits, whether it’s traditional cardio such as walking, running, cycling or swimming, high-intensity interval training, resistance training, or total-body exercises, such as boxing,” Lamott added.

Although all exercise provides heart-healthy benefits, there are some exercises that are ideal for keeping your heart strong. Here’s a breakdown of five of the best exercises for heart health. These exercises get your heart pumping and provide a variety of options to prevent overuse injuries and work different muscles.

Interval training

A good rule of thumb to follow with interval training is: Keep exercises short and intense Followed by a rest period of the same or shorter duration in between. Interval training is a good option when you’re short on time and want to break a sweat fast. Studies even suggest that HIIT, or high-intensity interval training, is beneficial Improve lung and heart healthAnd your heart’s response to exercise. Additionally, there are exercise apps and software you can download that focus on this type of training if you’re not sure where to start.

weight lifting

Lifting weights may be slower but it’s also a A good way to raise your heart rate and improve your heart strength. One study found that lifting weights can Reducing your chances of having a stroke or heart attack by about 40% to 70%. Depending on your goals, it is helpful to connect with a personal trainer who can teach you proper techniques and create a personalized exercise program for you.

Walking

Walking is as beneficial as jogging But it is gentler on the body. It is easy to do anywhere and you can get more benefits by speeding up the pace of work. “Walking is a low-intensity exercise that has been shown to benefit your heart, especially when you walk at a fast pace and get your arms pumping,” Steinbaum said. Research suggests so Brisk walking can further improve cardiovascular health Compared to walking slowly. Other ways to make walking more challenging are to walk with some weights on hand, adding a half mile every time you go for a walk, or adding body weight exercises every now and then.

Yoga

Yoga is known to lower blood pressure, improve your flexibility and balance and help reduce any aches and pains. Yoga can be practiced in the comfort of your home -All you need is a yoga mat and a little space to move.

swimming

Swimming is a low-impact, full-body exercise that’s gentle on the joints but still packs some heart beat. Swimming keeps your lungs and heart strong It even helps lower blood pressure. It’s a great aerobic option if you’re also recovering from an injury or if your body doesn’t respond well to high-impact exercise.

Where should you start?

Before starting any new exercise program, it is important to discuss it with your doctor, especially if you have any previous health problems, or if heart problems run in your family. “If cardiovascular risk factors are present, it is advisable to obtain a doctor’s approval beforehand,” Lamotte said. Steinbaum agreed and said, “Checking blood pressure, cholesterol panel, hemoglobin A1C (sugars) and inflammatory markers, among other indicators, are vital sources of information to help determine risk levels for high-intensity exercise.” However, if you are generally healthy, use your best judgment when taking up a new exercise and stay within your limits.

If you’re just starting out on your exercise journey, it’s important to make sure you don’t do too much too soon. Lamott recommended starting slowly to achieve consistency and setting reasonable goals. For example, if you’re only running, it’s best to focus on completing a set distance at a comfortable pace, rather than increasing the intensity. and Processing distance at the same time.

A good rule is to follow the American Heart Association’s recommendations. Aim for 150 minutes of moderate-intensity aerobic activity or 75 minutes per week of vigorous-intensity aerobic activityOr a combination of both per week. In addition, you should include resistance training at least two days a week. “Studies have shown that activities that bring the heart rate into the moderate-intensity heart rate zone are the best choice for optimal cardiovascular benefit,” advises Steinbaum.

The best way to do this is to explore and find an activity that you enjoy and know you will get along with. Some people may find it helpful to have an exercise buddy or a small group of friends who can hold them accountable. “It is also important to adjust the body’s responses to reduce injury,” Lamott warned, adding that hydration and rest days are also important to reduce the risk of injury and fatigue.

Additionally, it’s important to balance heart-healthy exercise with a healthy diet. “I always tell my patients that they can’t outgrow a bad diet,” Lamott said. “A diet low in saturated fat, refined sugars, and sodium can help control or reduce blood pressure, blood sugar levels, and cholesterol.”

If you have a family history of heart disease, it’s important to start checking your numbers by age 20 for blood pressure, cholesterol and sugars. “If a woman has a history of complications during pregnancy such as preeclampsia, gestational diabetes or high blood pressure, she should have her heart checked,” Steinbaum said. For other individuals, “knowing your numbers” and having an annual wellness visit are part of living a heart-healthy life, she said.

For more research-backed tips on keeping your heart healthy, here you are Nine things you can do now to reduce your risk of heart disease. In addition, here How to check your heart health at home No fancy equipment.