Research has found that regular exercise can reduce the risk of many different health conditions, including high blood pressure, high cholesterol, and heart disease. Exercise makes your heart stronger and more effective at pumping blood throughout your body. Almost any kind of exercise can help improve your heart health, but there are certain activities that work your heart, build muscle tone, and improve flexibility to improve cardiovascular health faster than others. Here are some of the top exercises for heart health that you should consider adding to your regimen:
1. Cycling
One of the best exercises for heart health is cycling. Whether you choose to ride a bicycle outdoors or a stationary bike at a gym, research suggests that cycling or spinning can reduce your risk of cardiovascular disease as well as provide benefits for mental health and other areas of your health. You don’t need to go fast for it to count as a cardiovascular workout. You can start slow and work your way up to a faster, longer cycling workout. If you choose to cycle outdoors, make sure you wear a helmet to protect your head in case of a fall.
2. Swimming
One of the exercises for heart health that provides a full-body workout is swimming. While giving your heart a good workout, this exercise also improves strength, endurance, and flexibility. Swimming is also a great calorie-burning workout, which makes it an excellent choice for anyone trying to lose weight while improving heart health. This low-impact activity is easy on the joints, which means it’s an exercise that’s possible for people with arthritis or joint pain. If you’re new to swimming as a workout, start small with just 5 to 10 minutes of laps and work your way up to longer sessions.
3. Walking
Taking a brisk walk is a simple way to get your heart rate up, making it one of the top exercises for heart health. Keep an eye on your heart rate to make sure your walk is intense enough to count as a cardio workout, or monitor your breathing to measure intensity. If you can still sing while walking, it may not be intense enough to provide all the heart benefits you’re looking for. To count as moderate exercise with heart-healthy benefits, your breathing should be harder but you should still be able to talk. If breathing becomes a challenge, slow down or take a rest so as to not overdo it.
4. High-Intensity Interval Training
High-intensity interval training, or HIIT, is a different approach to exercises for heart health. This type of cardio training involves switching between high-intensity and moderate-intensity workouts of the same activity. On average, 20 minutes of HIIT provides the same health benefits of 30 minutes of moderate exercise. Some gym equipment has interval training built in, or you can do it on your own. Try pushing yourself hard for a couple minutes, then continue the exercise at a slower pace for roughly the same amount of time. Continue to alternate between intensities for the duration of your workout.
5. Weightlifting
While aerobic exercises are typically considered the best exercises for heart health, research has found that strength training can also contribute to a lower risk of heart attack or death related to heart disease. For the best results, add a few minutes of weightlifting onto your cardio workout. Some great weightlifting exercises include the chest press, bicep curls, lateral pull-downs, leg press, leg curls, and others. Strength training that doesn’t need special equipment includes exercises like squats, push-ups, planks, lunges, abdominal crunches, and resistance band exercises. If you’re new to weightlifting, try working with a trainer to help you find the right machines or weights and make sure you’re using them correctly.
6. Yoga
Yoga is one of the top exercises for heart health because it can help reduce stress that can negatively affect your heart. This exercise promotes mindfulness and relaxation, reducing worry and anxiety. Research has found that yoga can help lower heart disease risk factors, especially in individuals with metabolic syndrome. Yoga also improves flexibility and balance, making it easier to do cardio and strength exercises that work your heart. While yoga can’t replace the need for cardio exercise, it’s worth finding time for this workout in your weekly routine. This is a great exercise to add on days you’re not doing cardio or as a warm-up before jumping into your cardio routine.
Care for Your Heart with Heart-Healthy Foods
These are some of the best exercises for heart health that you should consider adding to your weekly routine. Your heart needs more than just physical activity to stay healthy, though. In addition to regular exercise, you should also consider the foods you eat. A heart-healthy diet can make a huge difference in reducing or eliminating risk factors for heart disease. Check out this list of the best foods for heart health that you should add to your diet. You can also provide your heart with much-needed nutrients through heart supplements such as Mono-Omega 1300mg and Complete Mag.
