If you’re looking for ways to improve your heart health, there are several workouts that you can do. Did you know that the American Heart Association recommends at least 30 minutes of aerobic exercise a day? Here are a couple of aerobic exercises that you can do to improve your heart health and reduce your risk of heart disease.
Walking
Whether you go for a walk outdoors or rely on the trusty treadmill, a brisk walk can help improve your physical health. When going for a walk, make sure that you bring some tunes, wear comfortable shoes, and let people know where you’re going. Going for a brisk walk is much healthier than sitting on your couch, as long as you keep your stride at a moderate intensity.
Running
Although running is more challenging than walking, it’s a great heart-healthy activity that can improve your fitness. Running is a great way to lose weight and reduce your risk of heart disease. However, if you’re new to running, start out slow. The more you run, the better your endurance will be.
Weight Training
Weight training is another form of interval training that can improve your heart health. By using free weights, you engage your core, build balance and muscle strength. Plan to weight training for at least 30 minutes a week to decrease your heart disease risk up to 23 percent. In fact, weight training can reduce your blood pressure, help control blood sugar levels, and lower your cholesterol. Weight training increases lean muscle tissue in the body, decrease body fat, and boosts your metabolism.
Swimming
The pool may seem like the perfect place to lounge on a hot summer day, but it’s also the ideal spot to get a full body workout. Swimming a few laps or taking part in a water fitness class can improve your heart health and physical strength. If you suffer from joint problems, swimming is a great way to remedy your pain that walking or running may cause problems over.
Interval or Circuit Training
If aerobic exercise doesn’t excited you, consider interval or circuit training. This type of aerobic exercises mixes up cardio for a more enjoyable workout experience. This is great for improving heart health, muscular strength, and endurance at the same time.
Yoga
Yoga is another great exercise for the heart because it’s a great for cardio and strength training. Yoga can also help to relieve anxiety and lower blood pressure. Additionally, doing yoga regularly can help lower cholesterol levels, blood pressure, and stress.
Cycling
If you are looking for a low impact cardio exercise, cycling is a great option. Cycling can also strengthen and tone your body and core. Dedicate at least half an hour every day to ride your bicycle. You can also exercise more efficiently by riding your bike to and from work or to the store to do your errands. You could even join a cycling club to make some new friends and reap the benefits of group exercise.
Dancing
Dancing is not only fun but it’s a great way to get moving. All you need is a good pair of shoes, an open space, and some music with a good beat, between 120 and 135 beats per minute to get you going. Your workout can be low impact or high impact, depending on your skill level and choice. You can also sign up for a dance class such as ballet, modern, hip-hop or Zumba.
Try the Elliptical Machine
The biggest advantage of the elliptical is that it allows you to work out your upper and lower body at the same time. The leg motion is similar to running but provides the same low impact that comes with cycling. Simultaneously, the rhythmic arm motion gets the blood in your upper body pumping.
Staying Active All Day
Typically, those who are active in throughout the day are healthier than those who exercise for half an hour and spend the rest of the time sitting at the computer. Try to find little ways that you can be more active in your day to day life. This could include cleaning, gardening, or walking to do your errands. Perhaps the best way to become more active is by taking the stairs whenever possible. Use a pedometer or activity tracker to see how active you are outside of your set exercise time.
