Your heart is an active muscle that gets healthier if you lead an active life. You certainly do not have to be an athlete to exercise; it can be done any day and anywhere. Even taking a brisk walk for 20-30 minutes daily counts as exercise. Once you get in a routine, you will see it pays off and improves your health.
Research shows that people who don't exercise are twice as likely to get heart diseases as active people.
Doctors suggest that to keep your heart healthy, one should take out 30 minutes daily for exercise. Regular exercise helps you with:
- Burning calories
- Digestion
- Lowering blood pressure
- Boosting HDL (good cholesterol)
Your workout doesn't need to be tough and strenuous. It needs to be a combination of three components: aerobic activity, safety, and regularity.
Aerobic activity
is the type of activity that increases the rate and depth of your heart. It increases your heart rate and engages large muscle groups. E.g. walking, cycling, and swimming, etc.
Safety
Adults having heart diseases, cholesterol and blood pressure issues should discuss with their doctor before starting any exercise program or even diet. It is advised that they should not opt for high protein diets. It is best to consult with your physician first and then start.
Regularity
one of the most important elements of exercising is being regular with it. It will help you discipline your life as well as have positive effects on your health. Start with 10 minutes of activity first and gradually increase the duration. Take it up to 30 minutes and start seeing the results yourself.
Exercises for adults and children are different but since everyone has a heart, it is recommended for every age group to engage in some physical activity.
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Exercise recommendation for Adults
- Increase the amount and time of exercise gradually. Do not stick to one pattern and time.
- Do not sit all day. Spend some time walking around the house or your garden if you can't go to the gym.
- Try to work out at least 3 times a week.
- Try to perform a combination of exercises rather than practicing one type of exercise. (e.g. strength, yoga, and weight training).
Exercise recommendation for Kids
- Children ranging from 3-5 years of age should be given ample opportunities to move around so they remain active.
- Kids aging 6-17 years old should get at least 60 minutes of moderate to vigorous-intensity physical exercise, most preferably aerobic.
- Introduce them to vigorous and intense exercises at least thrice a week.
- Include muscle and bone strengthening exercises regularly.
Exercises that can help your heart health improve
- Brisk walking.
- Gardening
- Tennis (doubles preferred)
- Jogging
Start with these and gradually introduce your body to different variations and durations of times. It will take a week or so for your body to get used to the idea of working out. But you will get there in no time. The human body is capable of amazing you with its strength and adaptability. Test your limitations and stamina to the fullest and start taking care of your heart today!
Wishing you a happy workout!
