Are you aware that an average heart approximately beats 2.5 billion times during a lifetime? This vital organ performs an exceptional task every day, so it's crucial to provide it with abundant care and affection. This entails adopting habits such as having a healthy diet, engaging in physical activities, avoiding smoking, and so on. We had an enlightening discussion with Elizabeth Klodas, MD FACC, a board-qualified cardiologist, writer, lecturer, originator of the Preventative Cardiology Clinic in proximity to Minneapolis, Minnesota, and the establishing medical director of Step One Foods, from where we received some simple fitness advice to enhance heart wellness.
Become kinder to your heart and uncover the most effective methods to look after it through exercise. As per the National Institutes of Health (NIH), moderate to vigorous exercise, when executed regularly, enhances the power of your heart muscle. As a result, you escalate the efficiency of your heart in pumping blood within your complete body. When your heart operates in its finest form, a higher volume of blood reaches your muscles, and the oxygen content in your blood raises.
Therefore, if you're prepared to revamp your workout schedule, continue reading for some simple fitness advice to reinforce your heart wellness. And when you complete, do ensure to review these 4.
Incorporate movement into your daily routine.
Renowned medical expert Dr. Klodas emphasizes the need for daily physical activity. She advocates for any form of movement, even the smallest amount, as it still trumps total inactivity. Expressing that evolving from a sedentary lifestyle to even moderate activity can lead to a significant reduction in heart disease risk.
Several practical methods of incorporating more activity into your everyday life include choosing to park further away when doing errands to incorporate more walking, cycling to town if it's in close vicinity, and taking your dog on additional walks instead of just releasing them in the backyard. A potential investment for those working from home is a walking pad that fits under your desk, and using ankle weights can provide an extra bit of calorie burn. Explore and think outside the box, as there's an infinite number of ways to infuse extra movement into your daily life.
Engage in some cardio workouts.
Numerous options exist when considering including an aerobic workout in your daily routine. Dr. Klodas points out, "Transporting your body in space through walking, cycling, dancing, rowing, and suchlike activities, assists in lowering your blood pressure while improving your fat level."
Moreover, scientific studies substantiate the merits of these forms of workouts! A research publicized in the Journal of the American Medical Association revealed heart failure patients improved their wellbeing and lifestyle by engaging in regular aerobic exercises (like cycling or walking) three to five times weekly, over the course of three years.
Engage in Resistance Training
If your objective is to live a fruitful, healthy, and self-sufficient life, it's vital to integrate resistance training into your regimen. It's a well-known fact that it's crucial for the development and preservation of muscle mass. However, are you aware of its connection to cardiovascular health?
Scientific studies indicate that weight lifting might offer you more protection against heart-related ailments in comparison with aerobic exercises. Indeed, a study conducted by Iowa State University discloses that spending less than an hour per week on weight lifting can reduce your risk of enduring a stroke or a heart attack by a staggering 40 to 70 percent!
Dr. Klodas explains, "Resistance training can enhance your cholesterol profile and is exceptionally crucial to maintain healthy blood glucose levels- which has numerous significant downstream effects."
Exercise to alleviate tension.
Engaging in daily physical exercises can effectively reduce stress levels. As Dr. Klodas elucidates, stress not only escalates your blood pressure but could potentially trigger severe incidents such as heart attacks. Above all, stress has the potential to diminish your health consciousness making you ignore your diet by either overeating unhealthy foods or consuming excessive alcohol.
Manage Your Weight.
Attaining and preserving a weight that is beneficial for your health can be the greatest gift you can bestow on your heart. Excessive weight has been linked to increased blood cholesterol, diabetes, and blood pressure, as informed by UCSF Health.
"Physical activity can aid in weight reduction, however, it's more effective for sustaining weight after you've achieved your target weight," declares Dr. Klodas. "Those who successfully lose weight and maintain it are those who integrate regular physical activity into their daily routines."
More Walking, Please.
There's no need to take up a gym membership or get yourself tangled in a convoluted fitness regime to give your cardiovascular health the boost it needs. You can step towards a healthier you through a simple yet effective daily walking regimen. The beauty of walking is its simplicity and no need for elaborate equipment. Plus, you can tick it off your to-do list anywhere, and anytime. Dr. Klodas suggests setting an hour of walking as your daily goal which rounds up to approximately four miles. Make your walks more enjoyable by having a companion or listening to an engaging podcast. It's a great way to make time fly by faster.
Avoid overcomplicating your workout routine.
In the grand scheme of things, avoid making your fitness plan too daunting! Begin with manageable steps rather than diving in headfirst. Dr. Klodas emphasizes, "There's no rush to reach your fitness objectives, take your time. For instance, if you are aiming for an hour-long daily walk, starting with just one minute and gradually increasing it by one minute every day will help you reach your 60-minute goal in just two months!"
Remember there's no such thing as a "correct" or "incorrect" workout.
Don't be overly self-critical – simply enjoy whatever form of physical exercise you prefer. As per Dr. Klodas' insight, "Any form of exercise is good. Pursue what you enjoy doing. Whether that's cycling if you love biking, or hiking if that's your hobby. If it's yoga or Pilates that you enjoy—go for it. Though it would be advantageous to include a variety in your routine for a more balanced approach, most importantly, it's about keeping your body active, not about the method." So, bottom line, just get started!
Convert a beloved pastime into a physical activity.
Dr. Klodas advises, "Incorporate physical activity into something you enjoy doing." For example, if watching a movie marathon or sports is your thing, why not do so on the treadmill or an exercise bicycle? Alternatively, if you're a bookworm, get the audiobook version of a latest release and listen to it as you amass steps on your neighborhood walk.
