Exercise always brings great benefits to health and longevity. For people with cardiovascular diseases, to improve health in addition to making lifestyle changes, exercising is a good way to improve cardiovascular health.
Sports always bring great benefits to health - Illustration photo
Doctor Bui Thi Huong Lan, Department of Cardiology, 108 Central Military Hospital, said that practical evidence showing the benefits of exercise for the cardiovascular system, not only improving the condition but also preventing new developments of the disease, has been recorded through many reports and studies.
Changes brought about by exercise can help prevent or improve all major risk factors for heart disease, including high blood pressure, diabetes, obesity, and dyslipidemia.
Additionally, exercise can also improve mental health issues such as depression and stress, which are common but often overlooked factors when considering cardiovascular problems.
Types of exercise that are good for the heart
According to Dr. Lan, some types of exercise are good for the heart, such as:
- Aerobic (cardio) : Exercises such as brisk walking, jogging, swimming and cycling help improve cardiovascular health. You should exercise at least 150 minutes a week at moderate intensity or 75 minutes at high intensity.
- Strength training : Exercises such as lifting weights, using resistance bands, and bodyweight exercises (like push-ups and crunches) help strengthen muscles and support the cardiovascular system.
- Flexibility and balance exercises : Yoga and pilates help improve flexibility, balance and reduce stress, thereby supporting cardiovascular health.
Dr. Lan also noted that you should always warm up before exercising and stretch after exercising to avoid injury and muscle pain; Check your blood pressure and heart rate before and after exercising, especially for those with a history of heart disease; Maintain a regular exercise routine and do not give up halfway to achieve the best results.
How to maintain an exercise routine
Maintaining an exercise routine can be challenging, but with some strategies and patience, you can make exercise an integral part of your daily life, according to doctors.
Maintain a regular exercise routine and don't give up halfway to achieve the best results - Illustration photo
To maintain your exercise routine, you should find joy in your workouts and have a specific plan. In addition, you need to incorporate exercise into your daily life; track your progress and be patient and flexible in your plan. Specifically:
- Choose activities you love : Instead of forcing yourself to do things you don't like, find sports activities that suit your interests and personality.
- Set a workout schedule : Determine a specific time of day to workout and write it down in your schedule. This makes it easier to stick to and turn it into a daily habit.
- Start small : Don't try to exercise too much at first. Start with small goals and gradually increase the intensity as you get used to it.
- Make use of your free time : You can exercise in short bursts, such as a walk after lunch or a quick yoga session in the morning.
- Exercise with family and friends : Exercising with family and friends not only helps you stay motivated but also creates more fun and bonding.
- Record your activities : Keep a diary or use an app to record your workout activities. This helps you track your progress and adjust your plan as needed.
Reward yourself : Set short-term goals and reward yourself when you achieve them. This helps you stay motivated and feel satisfied with your efforts.
- Give yourself time : Forming new habits takes time, so be patient and don't get discouraged if you have difficulty at first.
- Be flexible in your plan : Sometimes life can disrupt your workout plan. Be flexible and adjust your plan to fit the situation.
Source: https://tuoitre.vn/bai-tap-tot-cho-tim-mach-vua-dung-cach-lai-khoa-hoc-2024112621453112.htm
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