https://mobile-webview.gmail.com/-1252571769/-58241246775985322#m_9159953011564810087_ Three Types of Exercise to Improve Heart Health.

Three Types of Exercise to Improve Heart Health.

Physical activity is an important part of maintaining excellent heart health. It's one of your most effective tools for strengthening your heart muscle, maintaining a healthy weight, and preventing arterial damage caused by excessive cholesterol, high blood sugar, and high blood pressure, which can lead to a heart attack or stroke.

It's also true that many forms of exercise are required to achieve total fitness. "Aerobic exercise and resistance training are the most critical for heart health," says Kerry J. Stewart, Ed.D., a Johns Hopkins exercise physiologist. "Although flexibility does not directly contribute to heart health, it is nonetheless significant since it gives a suitable foundation for more efficiently conducting aerobic and muscular training.

Here's how various sorts of exercise can help you.

Exercise that is aerobic in nature:

What it does: According to Stewart, aerobic exercise increases circulation, which lowers blood pressure and heart rate. It also enhances your cardiac output and improves your total aerobic fitness, as evaluated by a treadmill test, for example (how well your heart pumps). Aerobic exercise also lowers the risk of type 2 diabetes and aids blood glucose control in people who already have the disease.

How much time: At least 30 minutes a day, five days a week is ideal.

Brisk walking, running, swimming, cycling, tennis, and jumping rope are among examples. When doctors recommend at least 150 minutes of moderate activity per week, they are referring to heart-pumping aerobic exercise.

Resistance Exercises (Strength Work):

What it does: According to Stewart, resistance training has a more particular influence on body composition. It can assist patients who have a lot of body fat (particularly a large belly, which is a risk factor for heart disease) lose weight and build leaner muscle mass. According to research, combining aerobic exercise with resistance training can help boost HDL (good) cholesterol while lowering LDL (bad) cholesterol.

According to the American College of Sports Medicine, at least two nonconsecutive days of resistance training each week is a decent rule of thumb.

Working out with free weights (such as hand weights, dumbbells, or barbells), weight machines, resistance bands, or body-resistance exercises like push-ups, squats, and chin-ups are some examples.

Flexibility, balance, and stretching:

What they do is this: Stretching and other flexibility exercises do not immediately contribute to heart health. They promote musculoskeletal health, allowing you to maintain flexibility and avoid joint pain, cramping, and other muscular disorders. According to Stewart, being able to maintain aerobic activity and resistance training requires flexibility.

Having a strong musculoskeletal base allows you to perform heart-healthy exercises," he says. Flexibility and balance exercises also aid in the maintenance of stability and the prevention of falls, which can lead to injuries that limit other types of exercise.

How often: Every day, as well as before and after other workouts.

For example: Your doctor may recommend simple stretches that you can do at home, or you can locate DVDs or YouTube videos to follow (but consult your doctor if the intensity of the exercise concerns you). These skills can also be improved through tai chi and yoga, which are taught in many communities.

What is the Best Weight-Loss Exercise?

Resistance training and aerobic exercise both burn calories and help you boost your metabolic rate. According to Kerry J. Stewart, Ed.D., an exercise scientist at Johns Hopkins, the more muscle mass you grow, the more calories you burn. "That, together with a healthy diet, leads to weight loss," he explains.

Keep an Eye on Your Heart's Health.

It's critical to see a doctor if you have a new or existing cardiac problem. Our heart health checklist will help you figure out when it's time to consult a doctor. Please keep in mind that delaying heart care at any moment can result in major health issues.

Checklist for Heart Health:

1.If you have cardiac problems like chest pains, shortness of breath, or abrupt numbness, call 911 or go to the ER right once.

2.Keep your appointments: If you have a heart procedure or surgery coming up, don't put it off. It's possible that your condition will deteriorate.

3.Continue to look for yourself: If you've already been diagnosed with heart disease, stick to your cardiologist's recommendations for follow-up visits and treatments.

4.Understand your risk factors: Make sure you're aware of how your health puts you at risk for heart disease.

5.Follow these heart-healthy habits: Heart health and overall well-being are greatly aided by a good diet and exercise routine.

Dr. Shadrach

Dr. Shadrach is a Natural Health Therapist (Naturopathist) who take part in the natural healing agents given by God to save lives. EAT BETTER FOODS TO GET BETTER HEALTH. FOR MORE BOOKINGS AND MORE SUCH AS; WANT TO ADVERTISE YOUR PRODUCTS,NEED A PERSONAL NATUROPATHIC PRACTITIONER, YOU CAN KINDLY REACH ME ON WHATSAPP: 0550062615. YOU CAN ALSO CALL ME ON THE SAME LINE....THANK YOU.

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