A healthy heart implies a healthy life. Heart is the most sensitive part of our body and as a result a heart patient has to deal with numerous risk factors involved. The only way to keep away from diseases is by following a perfect exercise routine on a regular basis. Although, there are a number of exercises for heart but before starting any exercise by yourself it is smart to consult a doctor.
Medication exercise is both easy and safe for heart patients for staying healthy. It is advised that Heart patients should not indulge in lifting or pushing heavy objects. A doctor’s advice or consultation is a must in exceptional cases. Swimming on the other hand, improves blood circulation and is a good exercise for your heart too.
If you run out of time to follow regular exercise routines, then the best option for you is to go for an aerobic session that lasts for approximately 20 to 30 minutes. You can do this at least three to four times a week. Let us now discuss a few extremely helpful exercises to keep your heart healthy and young. These include brisk walk, yoga, stretching, mild weight training, slow to moderately paced cycle, warm up, cool down, conditioning and many more.
BRISK WALK
Brisk walk is one of the exercises strongly recommended by doctors for a healthy heart. Brisk walk is considered as an effortless walking to raise your heart rate to about 120 beats per minute. A perfect measure of how fast you should walk is that you should be able to talk and even sing when you slow down. It is an energetic exercise to remove sweat and imbibe better blood circulation. You can also do it while standing at a fixed place or even inside a room.
YOGA
Yoga is an equally good exercise for keeping your heart fit and healthy. Sometimes heart muscles suffer insufficient supply of oxygen. This is called arterial disease.This disease occurs due to constriction of arteries by plague. Yoga helps a patient recover from this disease. Hypertension, smoking, and high cholesterol are other causes of Coronary Artery Disease. Controlled yoga exercises combined with calming and stimulating measures results in reduced serum cholesterol, LDL and triglyceride levels in the body. These two poses of yoga namely Kapalabhati Breathing (it is a pranayama technique) and Yoga Mountain Pose (it is a complete balanced standing posture) are good for heart heath.
STRETCHING
Stretching is another fruitful exercise for heart. “The Influence of Passive Stretch on Muscle Oxygen Saturation,” says stretching exercise increases the flow of blood and blood vessels in that area respond by dilating the supplying arteries to allow sufficient oxygen delivery .The significant effect of stretching exercise is proper functioning of heart and increment of pulse rate. The Stretching Institute highlights that flexibility can also decrease an individual’s risk of injury, improve posture and coordination, and increase the flow of blood and nutrients to tissues.
WEIGHT TRAINING
Normally a heart patient has no permission to lift any weight but if he does regular exercise then he should do mild weight training as well. As stated by Dr Mark Williams, chair person of the AHA group, Reuters Health, “Just like we once learned that people with heart diseases are benefited from aerobic exercise, we are now learning that moderate weight training also has significant benefits.” It is highly recommended that doctors make sure that patients embarking on resistance training for the first time have their workout limited to 2 days a week.
CYCLING
To achieve high performance in keeping your heart healthy you should do slow to moderate paced cycling. Cycling is by far the most energetic activity you can undertake and keep your heart healthy and young. Before starting any sort of exercise you can follow quick tips like starting exercise with a slow and long warm up of about 10 minutes and not taking cold showers after exercise.
