What are the best exercises to strengthen your heart?
Walking
Walking, especially speed walking, is a great and the most effective way to strengthen your heart muscles. Walking fast will increase your heart rate and keep it easy on your joints. It is the easiest physical activity to do which is well suited for individuals of every age. The requirements are also less. You only need a pair of walking shoes.
You can do it anytime you want. The activity doesn’t require any extra equipment and is highly flexible. It can also be done in addition to other activities, like listening to music or watching a video. However, walkers must be cautious on the road. Stadium tracks and parks are the safest places to walk and engage in physical activities.
Weight Training
Building muscles in your body will help your heart. Weight training will help you build muscle mass and burn fat calories. It is vital to maintain your physical health by involving oneself in organising body structure which can happen through weight training. Although you can hit the gym to train with weights, some of the most effective weight training happens when you use your body weight. Things like push-ups, squats, or even pull-ups all help you build muscle and contribute to bone and heart health. Health experts at Cardiology Hospital in Jaipur suggest weight training sessions.
Yoga
Yoga is great for your heart health. Doing yoga will help you strengthen and tone your muscles. Certain types of yoga can effectively increase your heart rate, while still providing the calm that will lower your blood pressure.
Cycling
Cycling has been shown to help reduce the risk of heart disease. It uses your large muscles in your legs, which helps to elevate your heart rate. It has also been shown to improve your mental health.
All these exercises can be practised in your routine. However, the duration and intensity should be consulted upon by the cardiologists or trainers. If an individual is already suffering from heart disease, it is important to consult an expert and indulge in exercising only after taking necessary precautions to avoid any risk.
How to improve your heart health quickly?
Changing your eating habits
Your bad eating habits and regular intake of junk food affect your heart and increase the chances of heart disease. Cut off saturated fats, junk food and oily foods from your diet and eat lots of dairy products, fibre-rich products and heart-healthy fats to quickly improve your heart health.
Exercising regularly
As discussed above, consistent exercising is the key to good heart health. Practice heart exercises at home, it does not need any equipment or professional assistance. Exercises can be as simple as walking, yoga, cycling, zumba or anything that you are comfortable with. The main motive is to improve blood flow and strengthen heart muscles through exercise.
Avoid smoking and drinking
Smoking and drinking not only damage your heart but can also cause serious damage to the lungs, liver, stomach and various other organs. Occasional smoking and drinking may harm less as compared to chainsmoking or a regular drinking habit.
Managing stress
If stress is a part of your daily life, the chances of heart attacks increase. Therefore, take time to relax, even if it is for a few minutes, take a break, talk to your loved ones and stay calm. You can also practice deep breathing exercises to better cope with stressful events.
Home remedies to speed your heart blockage recovery
Along with the treatment and medicines, you can follow some easy home remedies to speedily heal heart blockages. Some of them are mentioned below:
Consuming few home ingredients and supplements
Natural ingredients like ginger (one of the best ayurvedic medicines), turmeric (has anti-inflammatory properties), pomegranate juice (decreases cholesterol), green tea (reduces clogging in artery walls) etc make significant differences and you will see changes in a short period.
Following a healthy lifestyle and quitting smoking and drinking
If the main cause of heart blockage is smoking and drinking, then it is an alarming situation, and you should immediately quit smoking and drinking. Take the help of supplements to minimise consumption or consult a professional who can guide you to the right path.
Frequently Asked Questions (FAQs)
Which exercise is best for heart health?
Walking, running, strength training, balance exercises and yoga are the 5 best exercises to strengthen your heart.
What is the link between smoking and heart disease?
Smoke contains a harmful substance called nicotine, which causes higher blood pressure, increased blood clotting, transportation of less oxygen to the heart and damage to cells of coronary arteries and blood vessels.
What dietary changes can reduce the risk of heart attacks?
Eating less saturated fat diets, eliminating junk food, lowering sodium intake (consult a doctor first), and eating green vegetables and fruits can all contribute to a healthy heart and reduce heart attacks.
