This entails getting two weekly sessions of strength training in addition to 150 minutes of moderate-intensity exercise, such as brisk walking, or 75 minutes of high-intensity exercise, such as running.
But how does regular exercise directly affect the heart? And how does our general health fare as a result of all this work?
As we all know, regular exercise helps the heart circulate blood more efficiently throughout the body in addition to strengthening muscles. Here are seven heart-healthy reasons why you should include regular cardiovascular activity in your workout routine:
Decrease in blood pressure: A healthy heart can work more effectively because it pumps more blood out with each beat. As a result, the heart and its surrounding arteries experience less strain, potentially lowering blood pressure. Cardiovascular activity may help lower your blood pressure if it is high. Exercise may help prevent blood pressure from growing as you age if you don't already have high blood pressure.
Enhance blood flow: Regular cardio-based exercise helps the heart improve blood flow in the tiny veins nearby where fatty deposit blockages can accumulate over time. Improved blood flow in these locations may reduce the risk of heart attacks. Evidence even suggests that physical activity can increase the number of physical connections between these tiny blood arteries, giving the blood more routes to go.
The effectiveness of your workouts: Your body may need some time to get used to the faster pace as you start a new exercise regimen that involves cardiac activities. However, when exercise becomes more routine, your body will draw oxygen from your blood more quickly to fuel your workouts. Regular exercisers have stronger hearts that respond better to stress and experience less exhaustion while engaging in physical activity. Your body recovers more quickly from exercise when you do regular cardio.
Decreasing cholesterol: Numerous studies demonstrate the link between regular exercise and desirable changes in cholesterol, including an increase in the quantity of good HDL cholesterol and a potential 10% reduction in the level of harmful LDL cholesterol.
Reduce the risk of diabetes, heart disease, and stroke: According to studies, regular exercise can cut a person's risk of coronary heart disease by up to 21% for men and 29% for women. Additionally, those who are active have a 20% lower risk of stroke. Regular exercise also lowers the chance of developing type 2 diabetes and prediabetes by maintaining blood sugar levels in a healthy range.
Support further heart-healthy practices: The American Heart Association states that regular exercise can help you keep a healthy weight, choose healthier foods, reduce stress, and elevate your mood.
Blood pressure is lowered through exercise: Exercise can decrease blood pressure and moderate heart rate similarly to beta-blockers (at rest and also when exercising). A significant risk factor for heart disease is high blood pressure.
The secret to weight control is exercise:
Physical activity, according to Stewart, is crucial for weight loss and even more so for keeping it off, which improves heart health. This is especially true when combined with a sensible diet. Being overweight strains the heart and increases the risk of heart attack and stroke.Muscles become stronger with exercise: For the optimal heart health, it is recommended to combine aerobic exercises (which, depending on your level of fitness, can include walking, running, swimming, and other strenuous heart-pumping exercise) with strength training (weight lifting, resistance training). These workouts enhance the muscles' capacity to absorb oxygen from the blood in circulation. No of your age, this lessens the need for the heart—an organ that itself is made up of muscles—to work harder to pump more blood to the muscles.
Exercise can aid with smoking cessation: Smokers frequently stop smoking as they get fitter. Furthermore, those who are already physically fit are less likely to start smoking, which is one of the major risk factors for heart disease since it impairs blood vessel construction and function.
How can I incorporate exercise into my daily routine?
Make routine tasks more active. Small adjustments can assist. Instead of using the elevator, you can use the steps. Instead of sending an email, proceed to a colleague's office down the hall. Self-wash the vehicle. Park farther from where you're going.
Engage in activities with your loved ones. Having a workout buddy may increase your likelihood of enjoying exercise. You can also organize social activities that include physical activity. You might also think about signing up for an exercise team or organization, such a volleyball squad, hiking club, or dance class.
Track your development. Setting goals and maintaining motivation may be aided by keeping an activity journal or wearing a fitness tracker.
Make exercising more enjoyable. Try to watch TV or listen to music while working out. Additionally, switch up your routine a little bit; if you only do one kind of exercise, you risk becoming bored. Try engaging in a variety of things.
Find things that you can participate in regardless of the weather. If the weather prevents you from working out outside, you can still stroll, climb stairs, or work out in a gym.