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Simple exercises for people with heart diseases


A recent study has shown that regular physical exercise can help to improve your heart health. In fact, people less likely to do exercise are more at risk of a heart ailment. To improve heart function and avert excess usage of medication, one should indulge in exercise greater than 150 minutes a week. If you have not started yet, start from now. Exercise for a stronger and healthier heart. However, don’t forget to check in with your doctor, he will suggest or limit your exercise as per your endurance level and it can produce significant benefits.


Benefits:

  • Lowers blood pressure

  • Lowers heart rate

  • Improves breathing

  • Better weight control

  • Reduces the risk of depression or stress

  • Enhances feelings of well-being

  • Better movement in your joints

  • Strengthens muscles and bones

  • Improves cardiovascular health, blood cholesterol levels, and blood pressure levels


1. Aerobic Training / Zumba (cardio):

It improves the way your body uses oxygen and has the most impact on your heart health. Examples of aerobic exercises include walking at a fast pace, jogging, riding a bike (outdoor or stationary), jumping rope, cross-country skiing, rowing and low-impact and water aerobics. Dancing your way to heart health makes for a rhythmic and aerobic exercise routine. A good aerobic beat is about 120 to 135 beats per minute. You may try dancing at home or a Zumba class as per your convenience.


2. Yoga for flexibility:

Yoga is beneficial for people with heart diseases. It helps to control and prevent further expansion of the disease. Regular practice of yoga can help reduce cholesterol, sugar levels, levels of stress, enhance mobility, lower blood pressure and improve overall wellbeing. It improves the overall quality of life.



3. Strength training:

Strength training involves repetitive muscle movement until your muscle gets tired. Strength training usually involves lifting weights (free weights, weight machines, and kettle bells) or using resistance tubes and bands. This should be done under the recommendation of a doctor in order to avoid injury. For a better balanced and posture, do not lift more than 5 kilos.



4. Swimming :

Swimming is an activity you can do across the life span. Two and a half hours of swimming per week will give you all the aerobic heart health benefits you need. Another advantage of this exercise routine is that swimming puts less stress on your bones and joints. Swimming helps to burn more calories than brisk walking.


5. Climbing Stairs :

Climbing the stairs enables you to fight back the risk factors for heart disease. Just seven minutes stair climbing a day has been estimated to more than halve the risk of a heart attack over 10 years. Climbing stairs is an easy and effective exercise, whether you do it at home or at the gym on a stair machine. For your stair climbing workout to be beneficial, it needs to raise your heartbeat. If you have a heart problem you need to take care not to put your heart under too much pressure. Start slowly to minimize any strain on your heart and gradually build up your pace.

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