As one of the most vital organs in the body, the heart must continue to be protected by its healthy. Problems with the heart can reduce your quality of life and can even have serious consequences. There needs to be an effort to continue to maintain heart health through a good lifestyle.
In addition to trying to ensure that your nutritional intake is balanced, regular exercise is also a powerful way to improve heart health. Moreover, research shows that people who exercise regularly can avoid the risk of heart problems by up to 50%. The recommended forms of exercise are actually quite simple. The following is a record of the best exercise for the heart (Also read Comfortable Exercise for People with a Heart).
1. Foot Track
The recommended initial activity is walking, especially fast walking or brisk walking. The positive thing that comes from doing this activity for at least 20 minutes a day is a normal increase in heart rate. Not only that, the risk of injury when walking is lower than other sports activities because the joints of the body are not really required to work.
As long as you wear the right shoes, this exercise can be tried safely. Unfortunately, nowadays many people are less able to walk, especially those who live in urban areas due to limited access. The solution to this is brisk walking indoors or using a treadmill.
Swimming is the second form of exercise that is very good for supporting heart performance. By swimming, the heart contracts so that the chambers swell and make your blood flow easier. Swimming also helps increase the flexibility of the endothelium or the inner chambers of the arteries so that the blood vessels are not easily damaged. Because swimming uses all parts of the body, the muscles of the body will continue to be strong.
Breathing skills also get better because this exercise trains the body to increase air capacity in the lungs. It is recommended to swim at least 30 minutes a day on a regular basis. Another important thing is to warm up sufficiently before getting into the water.
One form of exercise that is fun and worth trying to maintain heart health is cycling. This exercise stimulate the heart to work and also strength the muscles. Research also show that the fat content in the blood can be lower by regular cycling. Cycling also combines the performance of almost all parts of the body so that your muscles will become more flexible. Experts recommend cycling for about 30 minutes a day. Many people have started using bicycles as a means of transportation. Not only for health reasons, this mode of transportation also reduces carbon emissions every day.
4. Lift Weights
If you are interested in not only improving heart performance but also building body muscles, weight training or weight training is the right form of exercise. This exercise is also suitable for office workers who do not have many opportunities to do outdoor activities.
You can just sign up for a gym and get instructions from an expert trainer to do this exercise. However, weight training also has simple forms and can be try alone at home, such as push-ups, sit-ups, and squats. The biggest challenge doing one-on-one weight training at home is maintaining consistency. At least you need to practice it for 30 minutes a day regularly to get satisfactory results.
Another activity that is good for the heart and fun is dancing. Research shows that people who regularly dance have a lower risk of severe heart disease by up to 46%. Dancing makes the heart pump blood faster so that the body’s metabolism is maintain. Not only that, this activity also makes the coordination of body parts better. Research shows that dancing improves the mental health of dancers.
This activity also force you to socialize with others, especially in the form of pair dance such as salsa and tango. There are various types of dance classes that newcomers can join. Even so, you can also choose to do this activity yourself at home for at least 30 minutes a day accompany by your favorite music.
6. Tai Chi
Tai Chi is a form of exercise that is recommend if you don’t want to overwork your body’s muscles, but want to improve heart health. The body exercises in Tai Chi are quite simple, so this exercise is suitable for groups of all ages and levels of health.
In essence, this activity trains the stability of respiration, strength, and flexibility of the body. The body is move for a long time but with full intention. Ideally this activity is try in the morning for about 30 minutes. Many Tai Chi participants report that they feel more energize through the day after practicing these moves first thing in the morning. Tai Chi is also known to reduce stress levels.