11 Best Exercises to do at Home for a Healthy Heart
The heart is your most vital organ, which is why there is no question as to why its health is important to us. It is generally a really strong muscle but since us humans make our bodies go through a lot of stress during our lifetime, sometimes the heart is simply unable to keep up.
Naturally, the responsibility of our heart’s health lies on us alone. It is never too late to adopt a healthier lifestyle that will keep your heart healthy and functional for a longer period of time.
And the good part is that you don’t really have to work too hard to make sure that your heart remains healthy. Among these, your best option is undoubtedly exercising. And you don’t exactly have to join an expensive gym or drill in hours at a time, you can do simple and amazing exercises at home that will ensure your heart remains at optimal health:
11 Exercises for a Healthy heart
Just adopt a few lifestyle changes and stick to these exercises for a healthy heart
1. Aerobics exercises for healthy heart
Aerobics is different from aerobic exercises in that aerobics are an amalgamation of small exercises that require you to jump around and be active for the duration of the exercise. It is quite similar to dancing actually. Aerobic exercises, on the other hand, include pretty much all kinds of cardio exercises like jogging, running, jumping, etc.
I remember there was a time I started doing aerobics to shed a few pounds. I did all the exercises with a lot of intense music in the background and it really felt as if I would never give up. So just a little suggestion, listen to fast and intense music while doing your aerobic workout and you will notice a massive change in your motivation level!
As for the heart, there is no question about how much aerobics can do for you. Your body will be using up a lot of energy and the heart will be working really hard as well. This is great for reducing cholesterol levels in the body and removing unnecessary fat tissue from the heart.
Make sure that you do not push yourself too hard from the get-go, though since that can actually do more harm than good for your body. According to Centre for disease control and Prevention (CDC), adults must workout for at least 2 hours and 30 minutes of moderate-intensity aerobic exercises every week, Some examples of aerobic exercises are,
- Cardio exercises like Jogging, Running, Skipping
- Going for a brisk walk
- Swimming
- Gardening
- Dancing
- Biking
- Uphill hiking
2. Strength Training
Strength training is excellent for increasing your base metabolism rate and it also helps in doing more efficient cardio afterwards. It includes all kinds of exercises that need strength like,
- Push-ups
- Lifting weights
- Squats
- Planks, etc.
Research has shown that doing strength training regularly reduces your risk of heart disease more than 20%. This is because when you do strength training you are converting your body fat into lean muscle which helps keep your heart in shape.
According to CDC and American heart association, you must perform strength training exercises at least twice a week.
3. Yoga
Yoga is usually very low impact and involves a lot of stretches. It requires a lot of focus, so we see how it is good for the mind and for flexibility, but how exactly is yoga good for the heart?
Well, first of all, Yoga also requires a fair bit of physical strength on your part and any kinds of physical exertion can prove to be really healthy for your heart. So there is that.
Other than that, Yoga focuses on keeping you calm and focused. It can also be used as a form of meditation to relieve stress. As we know, stressful hearts are more likely to fall victim to heart diseases. A calmer and more composed heart, on the other hand, is much healthier. Yoga with meditation is also great for lowering your blood pressure which is another great news for your heart’s health.
4. Swimming
One of the most exertion-inducing exercises there are includes swimming. It is easily the best exercise for heart health and even weight loss. I have seen people with absolutely terrible hearts bring a massive change in their lifestyle just by swimming a couple of times a week.
5. Dancing
If you want to mix in a little fun with your exercise routine you can simply start dancing. Be warned though, dancing is a very demanding exercise even if it is fun and you might want to take it slow if you have never exerted yourself quite as much before.
There are hundreds of videos online you can find that will teach you how to dance step by step. After you have mastered it, not only will you be rocking at every party, you will also be far healthier than before.
6. Jumping Rope
A jump rope is a very cheap and fun little toy to have. I have seen people jump at hours on end, trying to compete with each other. You can even calculate how many times you need to jump at one time to keep your heart in shape and do no more than that to make an impact.
7. Climbing the Stairs
If your house has a staircase, half your problems are solved there and then. Just climb up and down for as long as you can, preferably till you break a sweat, and that could be all you need.
8. Going for a Walk
For those of you who need to take things slow, you can simply go for a walk every day and that alone will help you see a change in yourself.
9. Jogging
Jogging and running are a lot more demanding than a walk but they are also much more effective. Keep in mind that jogging is not suitable for most people with health problems.
10. Interval Exercises
Interval exercises can actually prove to be more beneficial to your body as compared to pure aerobics. In fact, for people who are going through health issues or people who need to start slow, interval training just might be what they need.
You basically do your normal cardio routine at a low pace and include short bursts of intense cardio in the duration. For example, if you are planning on going for a walk, just include five minutes of a quick jog or brisk walk in your routine after every ten minutes or so.
11. Being Generally More Active Around the House
Lastly, if you cannot find the time to do planned exercises, you can simply wear a pedometer and try to work your way around the house. It is still much more beneficial than relying on a sedentary lifestyle.
Incorporate all these healthy exercises in your daily routine to sustain and maintain a healthy heart. Do you follow any other exercises for a healthy heart? If so, I would love to know those exercises. Please do mention them in the below comment section.
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