With heart diseases already the number one killer in the world, causing more than 17 million deaths every year, it is extremely important not only for adults but also the younger generation today to know what you can do to avoid a cardiac condition. Your lifestyle is one of the most important things in your control that can help you avoid a cardiac complication in the future.
There are plenty of aerobic and cardiovascular exercises can help you improve your heart rate and overall heart function. Cardiovascular exercises can improve the way your body uses oxygen so you are less tired when you perform any physical activities and your heart is more efficient at pumping blood through your body.
Here are a few simple exercises that can help your heart function better and help you avoid a cardiac event in the future.
Aerobic exercises: 20 to 30 minutes of aerobic exercises a day, three or four days a week can significantly improve your heart rate.
Brisk walking: A simple yet efficient way to improve your fitness. Walk at a fast rate to achieve a moderate intensity level. But ensure that you wear proper supportive footwear. Try walking for around 15 to 20 minutes every day.
Running: One of the best ways to burn calories, improve cardiac function and fitness levels. You can start with brisk walking and running for 1 to 2 minutes every 5 minutes. As your fitness levels improve, you will be able to run for longer periods without the need to walk in between.
Circuit training: This involves mixing up your cardio. A simple example; 3 minutes of cardio followed by a minute of strength training. Or another example would be to select 5 to 7 strength training exercises and perform 1 set of each. This kind of training improves your muscular strength, endurance as well as your heart health.
Cycling: Another cardiovascular activity, one that is easy on your joints. While you are cycling, you not only build strength and tone your lower body, you heart also starts pumping better.
Swimming: Swimming is a great activity that can help you maintain fitness levels. It not only improves your heart health but also improves your muscular strength and tone. Especially if you have joint problems, swimming is a safer alternative to walking and running.
Strength training: Strength training can be a great complement to aerobic exercises. It can help prevent age-related bone and muscle loss and increase your stamina.
Yoga: Yoga can help reduce stress and anxiety which may eventually help you control high blood pressure.
Weight training: Weight training can help you control your blood pressure, lower your cholesterol levels and control sugar levels. It also helps boost your metabolism and maintain a healthy weight.
Climbing stairs: Skip the elevators and escalators. Take the stairs instead, which is a step ahead of running and very good to improve the heart function.
At AHI, our Preventive Cardiology and Cardiac Rehabilitation department aims at providing solutions through different exercise programs tailored to the specific needs of the patients.
To know more about our preventive cardiology programs, you can call +91-22-6698 6666/+91-22-2650 0500 or visit www.asianheartinstitute.org.