Serving as the powerhouse of the cardiovascular system, a strong heart is crucial to maintaining overall health. Following a heart-healthy diet, like the DASH or Mediterranean Diet, and incorporating an exercise routine geared towards strengthening the heart are two of the easiest ways to ensure your heart remains strong and healthy.
Exercise Reduces the Risk of Heart Disease
As the heart becomes stronger, each beat pumps more blood. As this oxygenated blood begins moving more quickly throughout the body, the efficiency of organ systems improves. In addition, exercise helps reduce the risk of heart disease, can lower blood pressure as well as decrease the levels of low-density lipoprotein (LDL) in the blood. LDL is the cholesterol responsible for clogging the arteries, which can lead to a heart attack. Exercise also helps counteract the effects of LDL by raising the high-density lipoprotein (HDL) levels in the blood. HDL helps improve heart health by carrying fatty deposits out of the arteries; thus, reducing the likelihood of a heart attack.
What Type of Exercise is the Best for Strengthening the Heart?
When it comes to heart care, aerobic exercise works the heart muscle the most. In fact, due to its ability to build the heart muscle, aerobic exercise is frequently referred to as “cardiovascular exercise.”
Examples of cardiovascular exercises include:
- Jogging
- Swimming
- Walking
- Dancing
- Biking
After receiving approval to begin a heart-strengthening exercise routine, patients need to start out slow, gradually increasing stamina per their physician’s approval. Eventually reaching the recommendations as set forth by the Centers for Disease Control and Prevention (CDC). According to the CDC, adults should incorporate at least 2 ½ hours of moderate-intensity cardiovascular exercise into their schedule every week. To be effective, the length of aerobic exercise sessions must be at least 10 minutes.
Examples of moderate-intensity cardiovascular exercises include:
- Cycling on a flat surface
- Taking a brisk walk
- Swimming leisurely
- Dancing
- Working in a garden
Stay Flexible for Overall Health
As we age, our bodies become more rigid. Stretching promotes flexibility, helps keep the joints limber and allows the muscles to maintain a full range of motion. In addition, remaining flexible reduces the likelihood of suffering an injury while exercising or participating in other activities.
Flexibility exercises include:
- Taichi
- Yoga
- Pilates
- Basic stretches
Once you know that you are healthy enough, getting active is the best way to improve your quality of life. Walking is a simple activity that most people already do. Many patients find that using a pedometer to track their steps keeps them motivated and provides them the information they need to gradually increase the number of steps they walk each day.
Dr. Ken Stevens can evaluate your heart to ensure you are healthy enough to begin a cardiovascular exercise routine. As your cardiologist, Dr. Stevens can help you as you work towards improving your health. To schedule an appointment, please contact Premier Heart and Vein Care today at 805-979-4777.
