Exercising daily is a very underrated activity that resolves 90% of our problems in real life. For example, if you are stressed, the best way to relieve yourself would be to work out. If you feel anger, despair, loss, confusion or other low-energy emotions, go for a run and feel the difference.
If you are feeling heavy after a meal or have medical problems like diabetes and hypertension, incorporating some kind of physical activity into your daily routine can be highly beneficial. Regular exercise not only assists with better digestion but also helps with managing various heart conditions like Coronary Artery Disease, Heart Failure, Myocardial Infarction, and Rheumatic Heart Diseases.
How can exercise help resolve all our routine issues and improve heart health?
Exercising improves our blood circulation and results in improved reach of oxygen and nutrients to each cell of the body. This ensures better repair of the usual wear and tear in the body including that of the heart and our emotions.
In a state of physical activity, the heart muscles are forced to pump more blood to meet the body’s demands. This results in the heart muscles working harder and staying more active than in people who do not exercise.
To strengthen cardiovascular health, one must perform all sorts of exercises, including strength training, yoga, cardio, and even outdoor sports of one's choice. A person who exercises regularly, often has:
- A controlled blood pressure
- Low risk of developing diabetes
- Optimum body weight
- Less inflammation throughout the body
- Better mood and cognition
Regular physical exercise can also control or modify risk factors for heart disease. In addition, it:
- Improves the ability of the muscles to take more oxygen from the blood and lower the load on the heart
- Lowers stress hormones that add to the load on the heart
- Acts as a natural replacement for beta-blockers since it slows the heart rate and lowers the blood pressure
- Increases the levels of HDL and manages triglyceride levels in the body
Studies also show that people who live a physically active lifestyle are less likely to suffer from a heart attack and other life-threatening cardiovascular diseases. But remember, exercise alone cannot do what its combination with a healthy diet can. It is said that our body’s health is 30% exercise and 70% food.
Which is the best exercise for the heart?
The ideal exercises are those that help both the musculoskeletal system as well as the heart. These include aerobic exercises like swimming, gyming, jogging, biking, and weight training exercises.
It is noteworthy that these exercises should be well-planned throughout the week and be done under the guidance of trained experts. Lifting weights needs expert guidance, else it can cause injuries if you’re a first-timer.
How much exercise is enough for the heart’s well-being?
Experts suggest exercising for 150 minutes a week is adequate to keep our body healthy. Whether you exercise for 30 minutes every day or 1 hour thrice a week, it is up to you. Doing this can improve your heart health and lower your risk of having cardiovascular diseases. During exercise, you can do any kind of physical activity such as walking, running, jogging, swimming, playing sports and others.
Remember that exercising matters. No matter what you do. It is better than doing none. Studies suggest that people who do at least 150 minutes of moderate-intensity exercise every week carry a 14% lesser risk of having coronary heart disease than those who don’t.
Your exercise should always begin with a warm-up, followed by core exercises and then relaxation. This ensures your muscles are worked out the right way and you are less likely to injure your joints and muscles.
Conclusion
Regular exercise and a healthy diet are all you need for a healthy heart. It is easy to get cardiovascular diseases but equally difficult to fix it. Exercise not only benefits our heart but also our overall health in terms of mood, cognition, behaviour and musculoskeletal system.
