By Excel V. Dyquiangco
Every exercise is a cardio exercise for the heart but then, of course, there are those exercises such as aerobic exercises and resistance training that are most important for heart health, according to exercise physiologist Kerry J. Stewart, Ed.D from the John Hopkins Institute. “Although flexibility doesn’t contribute directly to heart health, it’s nevertheless important because it provides a good foundation for performing aerobic and strength exercises more effectively,” he says.
Here are a couple of exercises that’s good for the heart.
Aerobic exercises
According to Stewart, aerobic exercises improve circulation which can bring about lowered heart rate and blood pressure. Plus, aerobic exercises can increase your overall fitness activity, as proven by a treadmill test, for instance, and allows you to know how well your heart pumps. For diabetic patients, aerobic exercise can help you control blood glucose and can reduce the Type 2 diabetes.
Examples of aerobic exercises include brisk walking, swimming, running, playing jumping rope and tennis. Doctors advise to engage in such activities – ideally – for at least thirty minutes a day five days a week.
“Aerobic exercises such as walking is enjoyable, safe, inexpensive, and easy to fit into almost anyone’s busy day,” says Deb Sampson, RN, BC, clinical coordinator for cardiac rehabilitation at the Nebraska Medical Center in Omah. “You can get in walking time by walking to work, walking to the grocery store, and walking around your neighborhood. Aerobic exercises are those that use large muscles in a continuous, rhythmical manner over time, and walking is a great example of that.”
Resistance training (Strength work)
Working out with free weights such as dumbbells, barbells, and hand weights, or those with resistance bands, and including push-ups, chin-ups and squats can actually help you reduce fat and create leaner muscle mass, thereby, reducing a lot of body fat – which contributes to heart disease and risk of diabetes complications. According to Stewart, resistance training has more impact on your body composition, and a mixture of this resistance training with the aerobic exercises can lower your total and bad cholesterol levels (low density lipoproteins) and help raise your good cholesterol (high density lipoproteins).
Research says that engaging for at least two nonconsecutive days per week in resistance training or strength work can be good for you.
“Of course, just doing aerobic exercise is not adequate,” says Dr. Robert Schreiber, physicianin-chief at Hebrew SeniorLife and an instructor in medicine at Harvard Medical School. “Unless you are doing strength training, you will become weaker and less functional.”
Stretching, flexibility, and balance
Not directly connected with heart health but stretching, flexibility, and balance has a lot to do with musculoskeletal health which allows you to be more flexible and freer from joint pain, muscular issues, and cramping. According to Stewart, the flexibility is a critical aspect in doing aerobic exercises and strength training. “If you have a good musculoskeletal foundation, that enables you to do the exercises that help your heart,” he says. In addition, balance and flexibility can also prevent falls and helps maintain stability which makes you free from injuries that restrict your movements.
For stretching exercises, you can watch videos on YouTube. Tai chi and yoga are also good exercises. It is advised to do these before and after any other strenuous exercise.
“Tai chi is an ancient Chinese form of exercise based on the martial arts,” says Chris Iliades, MD. “It uses slow rhythmic body movements combined with deep breathing and concentration, which is why it’s also called a “moving meditation.” This exercise routine is great for both mind and body, including heart health.”
Other exercises that’s good for the heart also include climbing up and down the stairs, dancing, lunges, and lots of movement.
The bottom line is to just keep moving, and do it regularly. Never be a couch potato or live a sedentary lifestyle. “I recommend exercising a minimum of four to five days each week,” says Ben Levine, M.D., Internal Medicine – Cardiology. “One key part of this schedule is to vary the types and intensity of exercise you do on different days. By changing up your exercise routine regularly, you’ll work different muscles and lower your risk for overuse injuries. You also can avoid the trap of doing the same thing over and over until you get bored and quit altogether.”
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