Nov 6, 2014: To live a longer and healthier life, one needs to keep the heart healthy. The heart rate can change in seconds, depending on what an individual does and feels at every moment. When an individual stands, sits or exercises vigorously, it affects the heart rate. To have a healthy heart, the aim is to get the heart rate up often enough, so that it settles down into a slow rate at rest.These following exercises are recommended for a healthy heart:
1. Running: Running can build up the fitness and endurance of the heart. It can also reduce the fat content surrounding the heart and inside the blood vessels. Running provides long term strength training to the heart, which helps in maintaining and increasing the fitness level of the heart.
2. Cycling: To counter the sedentary lifestyle of an individual, cycling is a healthy and low-impact exercise. It can be enjoyed by all ages and it gives the heart, blood vessels and lungs a good workout. Regular cycling reduces the risk of health problems such as stroke, heart attack, etc.
3. Brisk walking: It is said that every step an individual takes is a part of their journey to good heart health. Brisk walking increases the heart rate. Regular brisk walking can reduce the risk of a heart attack, lower LDL (bad) cholesterol, and raise (good) HDL cholesterol, lower blood pressure, help manage weight, and improve one’s mood.
4. Aerobics: Aerobics helps the heart muscles become stronger due to exercise, which makes it pump more efficiently. Therefore, one’s resting heart rate is reduced and the heart does not need to work as hard. It needs added oxygen to be pushed through the body to one’s muscles, and the heart being one of the biggest and hardest working muscles, benefits the most from this.
5.Swimming: The effect of immersing one’s body in water itself reduces stress. Swimming enables one to use the muscles in one’s body that might never be used otherwise. It can lead to a host of other benefits, such as:
• Reduced heart rate
• Improved breathing
• Improved circulation
• Better blood pressure
• Weight control, etc.