In order to keep your heart in tip-top shape, you’re going to want to maintain a healthy lifestyle. However, this can prove to be a trick balancing act, as you have to stay active without ever overworking your heart, especially as you get older.
Part of this effort includes finding good exercises that can help keep you in shape and reduce the risk of heart disease without ever putting too much of a burden on your heart. Here are some exercises that can help.
Walking is one of the easiest, least stressful exercises you can do for your body. All it takes is a nice pair of supportive shoes and the will to walk. If you’re not into the swing of walking, start with short distances until you can build up to 30 minutes.
It’s also important to make sure that you maintain a good posture and be comfortable. The walking will do the rest. Not only will it help you burn calories, the Harvard School of Public Health did a study that found that a half hour of walking a day reduced the risk of heart disease by 18 percent, as well as increase energy, stamina, and improve cholesterol.
Running is just like walking, except faster. While running can be harder on your body—especially your joints—it can also be more effective than walking. The same Harvard School of Public Health study on walking also noted that running and least an hour each week reduced the risk of heart disease by 42 percent, plus other benefits.
The key for running is to approach it safely and work your way into the routine. Maintain good posture to limit the stress on your body and breathe deeply. You can work your way up to longer distances over time, so just do what your body can handle while you gain stamina. If running is too hard on your body, a brisk walk is always an option.
The American Heart Association recommends partaking in a moderate- to high-intensity muscle strengthening activity at least twice a week in addition to walking or running to help boost overall cardiovascular health. However, you don’t need to bench press a ton of weight to do muscle-strengthening activities.
Start off with low eight resistance exercises so that you don’t overwork your muscles. Over time, you’ll be able build muscle through resistance and stretching exercises, which will help with metabolism and pair up well with your walking or running habits.
Stay Active for a Healthy Heart
Ultimately, the most important thing for a healthy heart is to stay active. Even a little exercise is better than nothing. By getting into healthy workout habits, you’ll be able to build strength and stamina while creating a great, healthy foundation for your heart.
If you want to talk to a local physician about what else you can do to keep your heart healthy, give us a call at 440-353-0071 or contact Westshore online to make an appointment today.
Dr. Gabriella Palma, M.D.
DISCLAIMER: This blog is for informational purposes only. It does not replace medical care from a licensed physician. If you have a medical concern, please contact your doctor.