Regular exercise is essential for a healthy heart. Some people enjoy exercises that require strength and flexibility of the muscles.
Conversely, many people prefer gentle exercises that still help improve cardiovascular health.
Walking is a gentle exercise that is very good for heart health.
Here are some gentle exercises that can help keep your heart healthy.
Aerobic exercises
Like any other muscle group, the heart will be healthier with proper exercise. Aerobic exercises such as walking, jogging, or cycling will help strengthen the heart, according to The Healthy (USA).
Depending on individual fitness levels and needs, aerobic exercises can be performed at high or low intensity. Low-to-moderate intensity aerobic exercises include walking, brisk walking, doubles tennis, cycling, gardening, and dancing. High-intensity exercises might include running, singles tennis, walking uphill with weights (such as carrying a backpack), or cycling at speeds exceeding 15 km/h.
These exercises are very effective if you want to control your weight, improve blood circulation, and prevent arterial damage caused by high cholesterol, blood sugar, and high blood pressure.
Lift light weights
When it comes to weightlifting, many people think of strenuous exercises that require muscle strength. However, for people with heart problems, lifting excessively heavy weights can be dangerous because it puts a great deal of strain on the heart.
Lifting light weights is also a very beneficial way to train the heart muscle. It's not necessary to lift heavy weights; simply lifting light weights with 10 or 20 repetitions per set is sufficient.
This exercise method doesn't put much stress on the body but still helps strengthen muscles, control blood sugar, lower high blood pressure, and prevent atherosclerosis. Not only the elderly, but also women and those recovering from illness can adopt this exercise method.
Muscle stretching
Stretching exercises are great for warming up or during work hours, especially if you have to sit for long periods in front of a computer. Another type of stretching exercise that is also very beneficial for the heart is yoga.
A study published in The Journal of Physiology shows that regularly performing continuous stretching exercises for 12 weeks can improve blood circulation and reduce arterial stiffness, thereby lowering the risk of heart problems, according to The Healthy .
Source: https://thanhnien.vn/3-bai-tap-nhe-nhang-de-co-tim-khoe-manh-hon-18524122414391231.htm
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