It is not “just exercise” that is important for a healthy heart; rather, it is “awareness.” You must be aware of your heart’s condition and how far you are permitted to push it in order to provide it with the necessary exercise. You should be aware of which foods are good for your heart and which are bad, as well as how much you can cheat on your diet. You must be mindful of your mental health because it has a direct impact on your heart.
How exercise benefits the heart:
Because of our sedentary lifestyle, exercise has become very important not only for your heart but for the entire body. Cardio exercises, particularly those performed in an aerobic band, have been shown to improve cardiac and pulmonary tolerance, improve blood flow within the body, and prevent heart attacks and strokes in the long run. Exercise keeps your bone joints stress-free and protects you from long-term damage caused by diabetes, high blood pressure, and high cholesterol.
The best exercises are:
A combination of cardio and strength training is advised. Aerobic exercises such as badminton, running, cycling, and swimming can be performed by both children and the elderly, depending on their ability. Weight training helps to strengthen your muscles, including your heart, bones, and joints. It aids in the loss of deep adipose fat, which is frequently the cause of heart attacks and strokes. Any type of moderate exercise for at least 150 minutes per week is beneficial to the heart. Exercising for long periods of time in the gym can put strain on your heart and joints, causing problems in the long run. Listen to your body and take breaks as needed.
Walking is one of the simplest and least expensive forms of exercise. Regular walks help to build the heart muscle. As muscle strength increases, blood pumping improves, causing blood flow to improve and move more freely, lowering blood pressure. Walking for 30-40 minutes five days a week will help lower blood pressure by 5-10 mmHg.
Anxiety can cause a temporary rise in blood pressure, which will subside once you are calm. However, recurring bouts of anxiety and stress can cause blood pressure fluctuations, eventually leading to high BP readings. This, combined with smoking and an unhealthy lifestyle, can result in hypertension. Walking helps you become calmer, enjoy your surroundings, and meet new people, which helps you work out together and keep your mind at ease. You feel satisfied and happier as you enjoy the early morning breeze or late evening chill, causing your anxiety levels to drop.
Try doing something you enjoy, such as singing, dancing, walking, painting, cooking, or playing games. All of these things help to reduce stress and keep your stress hormones in check. Stop smoking, eat a healthy diet high in fibre and protein, sleep for at least 6 hours per night, and regularly monitor blood pressure, cholesterol, and sugar levels. However, it is always a good idea to get yourself checked with an ECG, ECHO, and TMT before beginning a structured exercise pattern.