Exercise
<p><b>3 exercises to boost heart health</b></p>
<p>Physical activity is an important part of maintaining excellent heart health. It's one of the most efficient ways to strengthen your heart muscle, maintain a healthy weight, and prevent arterial damage caused by excessive cholesterol, high blood sugar, or high blood pressure, which can lead to heart attack or stroke.</p>
<p><br />It's never too late to start exercising, and you don't have to be a professional athlete to do it; 30 minutes of brisk walking each day can make a significant difference.</p>
<p><br />Once you get started, you'll notice that it pays off. People who don't exercise have nearly double the risk of developing heart disease as those who do.</p>
<p><br /><b>Aerobic exercise</b><br />Aerobic activities, commonly known as cardio, aim to increase your heart rate and make you sweat. Aerobics assist in the improvement of circulation and the reduction of blood pressure. They can also help in the management of blood sugar levels if you have diabetes.</p>
<p><br />You can alternate between moderate and vigorous-intensity aerobics over the week. One minute of vigorous-intensity exercise is about equivalent to two minutes of moderate-intensity aerobics.</p>
<p><br /><b>Examples</b>: Walking, jogging, swimming, cycling, tennis, and jumping rope are all good ways to get some exercise. Doctors suggest at least 150 minutes of moderate activity each week, which includes heart-pumping aerobic exercise.</p>
<p><br /><b>Strength training</b><br />Another excellent way to improve your heart health is to engage in strength training (also known as resistance training). It can help people 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.</p>
<p><br />Strength training, when combined with aerobics, can help to raise good cholesterol and lower bad cholesterol. It may also lower your chances of a heart attack or stroke.</p>
<p><br />All of your major muscle groups should be worked during these strength training sessions: arms, legs, hips, chest, shoulders, abs, and back.</p>
<p><br /><b>Examples</b>: Use free weights (like hand weights, dumbbells, or barbells), weight machines, resistance bands, or body-resistance exercises like push-ups, squats, and chin-ups.</p>
<p><br /><b>Flexibility, balance and stretching</b><br />Stretching and other flexibility activities don't directly benefit your heart health, but they can help you get a better workout.</p>
<p><br />Flexibility and balance exercises also help in the maintenance of stability and the prevention of falls, which can lead to injuries that limit other types of exercise.</p>
<p><br />Flexibility exercises make it simpler to engage in the other sorts of physical activity required for heart health. Flexibility training is convenient as it can be done at any time and in any place. Improving your flexibility is always a good idea, whether it's warming up before a workout, attending a hot yoga session, or simply stretching in your living room.<br />Examples: Activities like yoga, tai chi, and Pilates will not only improve your flexibility and balance. Basic stretches can be recommended by your doctor, or you can find video tutorials to follow (but consult your doctor if the intensity of the exercise concerns you).<br />How often should you exercise?<br />Aim for 150 minutes of moderate-intensity exercise each week (like brisk walking). That works out to roughly 30 minutes each day, five days a week.<br />If you're just getting started, you may gradually work your way up to that level. You may gradually increase the length and difficulty of your workouts. You don't have to repeat the same steps every time. It's more fun if you switch things around.</p>
