5 Simple Exercises to Keep Your Heart Healthy and Happy

Our heart is hallowing muscular organ that works consecutively even when we sound asleep. Heart is the most crucial organ having obligation for pumping blood throughout the body and hence it is significant to take superior care of it. Regular exercise is one of the great things we can do for our heart health. Exercise is the great way to keep your heart healthy and happy. In fact, if you don’t exercise you’re more than twice as likely to get heart disease as someone who does. Experts recommend you spend at least 2 hours doing moderate exercise per week. Keeping active lowers your risk of developing heart disease and also help strengthen your bones and muscles. Physical activity keeps you more energetic, relaxed and happier.

Regular exercise can also help you:

• Burn calories
• Lower  LDL“bad” cholesterol
• Lower your blood pressure
• Boost your HDL “good” cholesterol

Here Are The 5 Simple Exercises to Keep Your Heart Healthy and Happy.

1. WALKING

• Walking, is a form of aerobic exercise and is one of the simplest ways to improve your heart health and physical activity.
• Physical activity rises your heart rate, strengthens your heart, and improves blood circulation, bringing more oxygen and nutrients to your organs.
• Walking exercise also increases the lungs’ capacity to take in oxygen, reduces blood pressure, helps to decrease body fat, and improves blood sugar and cholesterol levels.
• If you want to run, Start out slowly at first walking and then add bursts of jogginginto your walks. In a Gradual way start running for longer than you walk.
• speed walking, is an excellent way to strengthen your heart
• To stay motivated, walk with friends, coworkers, or pets.
• To count your daily steps use a phone app or pedometer.
• Try to take at least 2,000 steps a day and gradually increase your steps.
• Set a goals you can reach.

2. SWIMMING

• A large number of studies show that swimming benefits many aspects of cardiovascular health.
• Swimming isn’t just for lazy summer afternoons.
• Doing a water aerobics or swimming can be a full-body physical exercise that will strengthen your body as well as your heart.
• Swimming is not similar to other kinds of exercise, it is convenient on the joints and make free us to move the body without too much pain.

Read Also: Easy to do Breathing Exercises to Calm your Mind and Anxiety

3. YOGA

• Yoga is great for your heart health, it is not a form of aerobic exercise.
• This is known for improving flexibility and balance.
• Doing yoga will help you strengthen and tone your heart muscles.
• It is an ancient practice that involves holding and moving through a series of postures or poses.
• Yoga also improves heart health by increasing circulation and blood flow.
• In addition, yoga practice help lower blood pressure, cholesterol, and blood glucose levels and makes blood vessels more elastic.
• Yoga practicing can lower risk of hypertension, stroke, and heart disease and also strengthens your core.

Yoga poses to keep healthy heart, including:

• Utthita Trikonasana ( Extended triangle pose)
• Paschimottanasana (Seated forward bend pose)
• Ardha matsyendrasana (Half spinal twist pose)
• Gomukhasana (Cow face pose)
• Setu Bandhasana (Bridge pose)
• Standing forward bend
• Chair pose
• Head to knee pose

4. CYCLING

• Regular cycling has been shown to help lower the risk of cardiovascular disease.
• It stimulates and improves your heart, lungs and blood circulation.
• Cycling strengthens your heart muscles, lowers resting pulse and decreases blood fat levels.
• Cycling uses the large muscles of your legs, which helps to uplift your heart rate.
• Cycling has also been shown to enhance the mental health.

Other health benefits of cycling-

• Improve flexibility and muscle strength
• Promote joint mobility
• Reduces stress levels
• Corrects posture and coordination
• Improves bone strengthening
• Reduces body fat levels
• Help to get rid of anxiety and depression.

5. INTERVAL TRAINING 

• Interval training, is a cardiorespiratory training technique that involve short bursts of intense exercise and less-intense exercise.
• Interval training is one of the best way to get a full-sized workout in a short period of time.
• We can do it by running for 1 minute and walking for three minutes, then repeating the cycle.
• Interval training helps to burn calories, balances heart rate and also help blood vessels become more efficient.
• It promotes your heart muscles working efficacy.
• Rise your speed so that you’re walking briskly.
• Regular physical exercise is necessary to taking care of your cardiovascular system.
• Always talk to your doctor before you start an exercise routine.