No matter how busy you are, it is important always to find time for exercise. Around 30 minutes to an hour of exercise, every day can help improve heart health. If your schedule makes it difficult for you to workout for 30 minutes straight, you can break down your routine into short segments. For example, you can exercise for 15 minutes after waking up and then the next 15 minutes; you can do after work. The important thing is that you stay active the whole day.
Here are several exercises that have been proven to help improve cardiovascular health.
Walking may be a low impact exercise, but it can do a lot of good things for your health. It is a form of aerobic exercise, which means every time you walk, your muscles are working. The rhythmic movement of your muscles is important. You don’t have to walk to far-away places to feel the effects of your exercise. If you can’t find an oval track near your home or office, you can always walk around your neighborhood or the office area. Instead of riding or driving a car, you can walk to the supermarket or the movie house. You’ll feel good afterwards; that’s guaranteed!
2. Circuit Training
Circuit training is a kind of resistance training that uses high-intensity aerobics. The main targets of this exercise are the improvement of cardiovascular health and the toning and enhancement of muscles. Although circuit training is fast paced, you are allowed to enjoy short rest intervals before moving on to another routine. High-intensity exercises make your blood pump harder so that it helps improves arterial wall elasticity. Find a coach who can guide you through a circuit training exercise as this should not be done without supervision, especially if you are doing it for the first time.
Not just regular swimming, though. If you want a good swimming exercise, do some laps in the pool. You can choose whatever stroke you are most comfortable with to make the most of your exercise. You can also start your exercise by doing some flutter board or kick board routine. Around 15 to 30 minutes of continuous laps will give you a good workout.
4. Ride the Bicycle
Another good aerobic exercise that will benefit your cardiovascular health is biking. Instead of using the car, get on your bike and pedal your way to wherever your next appointment is. You can also join some friends on a weekend and go around the neighborhood, the city, or the parks on your bike. If you don’t own a bike, find a gym that has a spinning (cycling) class. A one hour class will have you sweating out a lot!
5. Use the Elliptical Machine
Another low impact aerobic exercises that will do your heart a lot of good is the elliptical machine. This is good for both lower and upper body workout, as well as improving your coordination. The exercise is a combination of walking and cycling.
6. Be the Dancing Queen
If you can’t do any of the above exercises for various reasons, your best option for regular physical activity is dancing. You don’t need a machine, or a coach, a bike, or a gym. All you need to do is put on some good footwear and comfortable clothes, turn on the music, and you’re ready to dance! If you want a high impact dancing exercise, go for Zumba.
7. Lift Some Weights
No; lifting weights will not necessarily give you bulky muscles. Weight training is an essential exercise for people with heart problems. First of all, when you build muscle mass, you also burn fat. Second, it improves your strength. You don’t have to do power lifting; you can use dumbbells if you want. Just make sure you do it as regularly as you can.
Whether you run on a treadmill, in the park, or in an oval, it doesn’t matter as long as you run. You can do intense running (marathon-like), jog, sprints, or a combination of running and jogging. You can start with 15 minutes of running, eventually increasing to 30 minutes or an hour as you feel yourself get stronger. Don’t forget to put intervals on your run!
For those who cannot perform high-intensity workouts, the ideal exercise is yoga. Although it does not look like it (especially for first timers), but yoga is an effective workout for the muscles. It tones your muscles and makes you stronger. If you want maximum benefits, go for Ashtanga Yoga. Bikram Yoga is good, too, but ask for advice from your cardiovascular doctor first.