​7 exercises that improve heart health​

Exercise is considered to be a therapeutic treatment to ward off the risks of cardiovascular diseases. Several studies have found that exercises have a protective and preventive effect on heart health.
A 2019 review study had concluded that “lifestyle interventions that aim to increase physical activity and decrease obesity are attractive therapeutic methods to combat most non-congenital types of CVD.”
“Exercise prevents both the onset and development of cardiovascular disease and is an important therapeutic tool to improve outcomes for patients with cardiovascular disease. Some benefits of exercise include enhanced mitochondrial function, restoration and improvement of vasculature, and the release of myokines from skeletal muscle that preserve or augment cardiovascular function,” the researchers have said.
Health agencies recommend at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity each week for major health benefits. For overall well being, it is ideal to accommodate different forms of workout to keep the heart functioning properly.
Here are 7 types of workout, which if done regularly can boost heart health:

Walking is one of the simplest and most effective exercises for heart health. It’s low-impact, easy to start, and can be done almost anywhere. Walking helps to lower blood pressure and cholesterol levels, which are major contributors to heart disease. It improves circulation, helping to deliver oxygen and nutrients throughout the body. Walking regularly helps manage body weight, reducing strain on the heart.
Begin with a brisk 10-15 minute walk each day, gradually increasing your duration to 30-45 minutes. Aim for a pace that raises your heart rate but still allows you to hold a conversation; do not push yourself.

For those who want to take their walking routine up a notch, jogging or running can provide more intense cardiovascular benefits.
Jogging or running increases heart rate, strengthening the heart muscle over time. This activity improves oxygen uptake and lung function, helping to optimize endurance. Regular runners often experience lower blood pressure, better cholesterol profiles, and reduced body fat.
Invest in supportive footwear to prevent injury, and stay hydrated.

Cycling is a fantastic aerobic exercise that is gentle on the joints and adaptable to various fitness levels. It can be done outdoors or indoors on a stationary bike.
Cycling is effective for improving cardiovascular endurance and blood flow. It can help in weight management by burning calories and improving muscle tone, especially in the lower body. Regular cycling strengthens the heart and can reduce the risk of heart disease by improving cholesterol levels.
Beginners should aim for 20-30 minutes of cycling at a moderate pace, and then gradually increase the duration and intensity.

High-intensity interval training (HIIT) involves short bursts of intense activity followed by periods of rest or low-intensity exercise. This type of exercise is time-efficient and highly effective for heart health. HIIT workouts increase the heart rate quickly, providing cardiovascular benefits in a short amount of time. HIIT can reduce blood pressure, improve insulin sensitivity, and decrease body fat.
Alternate between 20-30 seconds of high-intensity work and 10-20 seconds of rest. Repeat for 15-20 minutes.

While strength training is often associated with muscle building, it also plays a critical role in heart health by supporting metabolic health and weight management.Strength training can reduce the risk of high blood pressure and improve cholesterol levels. Building muscle mass helps to boost metabolism, making it easier to maintain a healthy weight. Use bodyweight exercises like push-ups, squats, and lunges if you’re a beginner, or start with light weights.

Yoga may not seem like a typical cardiovascular workout, but it offers significant heart health benefits through stress reduction and gentle physical exertion.
Many yoga poses stimulate blood flow, reduce blood pressure, and improve flexibility and balance. Begin with basic poses like the mountain pose, tree pose, and downward dog to familiarize yourself with the practice.

Swimming is a full-body exercise that offers a unique combination of cardiovascular and muscular benefits without straining the joints.
It strengthens the entire body, including the heart, due to the resistance of water. For beginners, try swimming for 10-15 minutes at a steady pace and gradually increase the duration.