Discover the Best Heart Health Exercises for 2023 and Beyond

Aerobic Exercises:

Aerobic or cardio exercises typically refer to any exercise that increases the heart rate and breathing for an extended period. It incorporates periodic and continuous movements that promote the strength of the cardiovascular system. Aerobic exercises are well known for their ability to increase oxygen intake and improve oxygen consumption capacity.
Aerobic exercises include brisk walking, jogging, cycling, swimming, dancing, and aerobics classes. These exercises improve heart and lung function. They help increase endurance and burn calories, leading to weight loss. It is usually recommended to perform the exercises for at least 150 minutes. You can keep the intensity moderate at the start. Intensity and duration can be increased as you proceed further after developing endurance and strength. If you cannot spare 150 minutes, you can only perform high-intensity exercises for 60 minutes. Aerobic exercises bring about some positive effects on mental health. It releases endorphins, which are natural mood-boosting chemicals. It is responsible for promoting happiness and reducing stress, anxiety, and symptoms of depression. So these exercises promote your heart's wellness and help you stay cheerful and stress-free. 

Interval Training:

High-intensity interval training (HIIT) has proved to be the best activity to improve your cardiovascular health. HIIT is a highly effective workout involving short bursts of high-intensity exercises and brief rest periods. This is the most time-effective workout method that has become popular lately.
This exercise involves doing exercises with maximum effort for a specific period. It usually lasts 30 seconds to 1 minute, depending on your stamina. Then you take some rest for a short recovery period. It should be for almost 30 seconds. Then you again start performing the exercise, which can be done for several repetitions (depending on your stamina and fitness goal). The whole process usually takes 20 to 30 minutes in total.
HIIT can be performed with various exercises like running, cycling, swimming, and body weight. The intensity involves in this exercise directly targets the cardiovascular system. It further results in an increased heart rate and improved oxygen consumption. 

Strength Training:

This exercise is ideal for those individuals who aim to build muscle mass and improve strength. If you desire to be in the best shape, strength training helps you achieve your goal. It involves using weights, resistance bands, or bodyweight exercises to increase resistance and build muscles.
Strength training leads to muscle growth forming a good shape of your body. It helps you boost your metabolism and burn calories to lose fat. It helps in reshaping your bone structure and increases your stamina.
When you sweat out regularly on strength training, it keeps you active and fresh all the time. Strength training primarily focuses on building muscles and gaining strength, but it also benefits your heart health. Strength training involves vigorous exercises with weights and resistance, so it boosts a heart rate, leading to adequate oxygen consumption. 

Flexibility and Balance Exercises:

Flexibility and balance exercises are physical activities that improve joint mobility, flexibility, stability, and balance. The heart pumps faster when you try to balance your body while performing these exercises. It also enhances the oxygen consumption in your muscles.
These exercises help maintain and enhance the range of motion in joints and promote good posture. It also helps to reduce the risk of falls and injuries. Here are some joint flexibility and balance exercises:

Stretching: 

Stretching exercises aim to increase the flexibility and elasticity of muscles and improve joint mobility. They can be static or dynamic.

Yoga and Pilates: 

Yoga and Pilates combine strength, flexibility, balance, and focus. They involve controlled movements that stimulate flexibility, balance, and core strength.

Tai Chi:

Tai Chi is an ancient Chinese martial art emphasizing slow and controlled movements, balance, and mental focus. It involves a series of flowing sequences and gentle shifts in body weight.

Benefits of Heart Health Exercises

There are numerous benefits associated with the heart health exercises we discussed above. Some major ones are:

• Improved Cardiovascular System
• Lowered Risk of Cardiovascular Diseases
• Weight Loss
• Stress Reduction and Mental Peace
• Improved Sleep Patterns

Heart health exercises are fundamental to sustaining a strong and healthy cardiovascular system. You can improve your heart health by incorporating various forms of exercise into your daily routines. Aerobic exercises, interval training, strength training, and flexibility exercises offer many benefits, such as an improved cardiovascular system, reduced risk of heart disease, weight loss, stress reduction, and better sleep patterns. It is essential to consult with healthcare professionals or fitness experts to develop a personalized exercise plan that best suits your preference.
So wait no more. Download the ‘MyFtinessCoach’ app and embrace heart health exercises for a healthy and vibrant life.