Heart disease is one of the leading causes of death worldwide, but the good news is that regular exercise can significantly lower your risk.
Physical activity strengthens the heart, improves blood circulation, and helps control other risk factors like high blood pressure, cholesterol, and weight.
But not all exercises are created equal when it comes to heart health. Let’s explore the best types of exercise to protect your heart, supported by research.
Aerobic exercise, also known as cardio, is one of the most effective ways to keep your heart healthy. Activities like brisk walking, running, swimming, or cycling get your heart pumping and improve your cardiovascular system.
Studies have consistently shown that aerobic exercise reduces the risk of heart disease by improving the heart’s ability to pump blood and by lowering blood pressure.
Research published in Circulation found that people who walked briskly for 30 minutes a day, five days a week, reduced their risk of heart attack by nearly 30%. Even light aerobic activity, like gardening or dancing, has been shown to benefit heart health.
Strength training, or resistance exercise, is another important tool for reducing heart disease risk. This type of exercise helps build and maintain muscle, which improves metabolism and helps regulate blood sugar levels.
Managing blood sugar is crucial for preventing diabetes, a major risk factor for heart disease. Weightlifting, resistance band workouts, or even bodyweight exercises like push-ups and squats can improve heart health.
A study in the American Heart Association Journal showed that just two sessions of strength training per week significantly lowered the risk of cardiovascular events.
High-intensity interval training (HIIT) has gained attention in recent years for its ability to boost heart health in a short amount of time. HIIT involves short bursts of intense activity followed by periods of rest or lower-intensity exercise.
For example, sprinting for 30 seconds and then walking for a minute, repeated several times, is a common HIIT routine.
Research in The European Journal of Preventive Cardiology found that HIIT was even more effective than traditional moderate-intensity cardio at improving heart function and reducing blood pressure. This makes it a great option for people with busy schedules.
Flexibility and balance exercises like yoga and tai chi might not seem like obvious choices for heart health, but they play an important role too. These exercises help reduce stress, which is a significant contributor to heart disease.
Chronic stress raises levels of cortisol and adrenaline, which can increase blood pressure and inflammation in the body.
Studies in The Journal of Alternative and Complementary Medicine have shown that yoga can lower heart rate and blood pressure, while also improving overall well-being.
The key to reducing heart disease risk is consistency. The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous exercise per week, along with two days of strength training.
But even small amounts of exercise can make a difference. A study in The Lancet found that people who did just 15 minutes of physical activity per day still experienced significant reductions in their risk of heart disease compared to those who were inactive.
It’s important to choose exercises you enjoy so you’re more likely to stick with them. Walking your dog, dancing, hiking with friends, or playing a sport can all contribute to heart health.
And if you’re new to exercise or have existing health conditions, it’s always a good idea to talk to your doctor before starting a new workout routine.
In summary, aerobic exercises, strength training, HIIT, and even stress-reducing activities like yoga can all help lower your risk of heart disease.
By making physical activity a regular part of your life, you can strengthen your heart, improve your overall health, and enjoy a longer, healthier life.
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