exercise tips healthy heart

How to Improve your Heart Health with Exercise

 

How to Improve your Heart Health with Exercise. How Much Should You Exercise? How Often? Remember your heart is a muscle, and it needs exercise. It will get stronger and healthier if you lead an active life. It’s never too late to start exercising. You can start by taking a brisk walk for 30 minutes a day. Once you get going, you’ll find it pays off. People who don’t exercise are almost twice as likely to get heart disease as people who are active.

Regular exercise improves your Heart Health:

heart health
Human Heart
  • It burns calories
  • Lowers blood pressure
  • Reduces LDL “bad” cholesterol
  • Boost HDL “good” cholesterol

Are you ready to get started exercising? First, think about what you’d like to do and how fit you are. Second, what sounds like fun? Third, would you prefer to work out on your own, with a personal trainer, or in a class? Lastly, do you want to exercise at home or a gym?

If you want to do something that you can’t do right now, no problem. Set yourself a goal and build up to it. As an example, if you want to run, start by walking and then add some jogging into your walks. Slowly start running for more extended periods of time.

And don’t forget to ask your doctor if it’s OK to exercise. Furthermore, he will make sure you’re ready for whatever activity and will let you know about any limits on what you can do.

Types of Exercises

Aerobic exercise:

heart health
aerobic exercising
  • Cardio is great for a healthy heart: Some examples are running, jogging, and biking. They are perfect for elevating your heart rate and makes you breathe harder. You should be able to talk to someone while you’re doing it. If not, you are pushing too hard. If you have joint problems (such as me), choose a low-impact activity, like swimming (it’s excellent and fun also).

Stretching:

  • Stretching will help you become more flexible if you do it a couple of times a week. Stretch before and after you’ve finished exercising. Stretch easily – it doesn’t have to hurt.

Strength training:

  • You can use weights, resistance bands, or your body weight (yoga, for instance). Try for 2 to 3 times a week. It allows your muscles to recover for a day between sessions.

How Much Should You Exercise to Improve your Heart Health? How often?

  • At least 30 minutes of moderate-intensity activity (such as brisk walking) at least five days a week (150 minutes a week). If you’re just starting, you can build up to that.
  • Eventually, you’ll be able to make your workouts longer and more challenging. Gradually build up, so your body has a chance to adjust.
  • While you work out, start off slow for a few minutes at the beginning and end of your workout. This way, you’ll warm up and cool down each time.
  • You don’t have to do the same exact thing every time. It’s a lot more fun if you change it up.

Heart Health Exercise Precautions

heart health
get active
  • You’ll probably be able to workout with no problem if your doctor says you can. Pay attention to how you feel while you’re working out.
  • If you have pain or pressure in your chest or the upper part of your body, have trouble breathing, have a very fast or uneven heart rate, feel a little dizzy, lightheaded, break out in a cold sweat, or very tired, stop and get immediate medical help!
  • Your muscles will be mildly sore for a day or two after your workout (especially at first). It’s because during an exercise your muscles get stretched out. It fades when the body gets used to it. Soon, you’ll like how you feel when you’re finished with your work out.

Safety first while you exercise

  • Although moderate exercise is safe for most people, it’s a good idea to talk with your doctor before starting a work out program. Anyone over 65 should speak with a doctor before exercise.
  • Start slowly, and gradually increase exercising.
  • Stop exercising if you experience severe pain, especially in your chest pain, or difficulty breathing. Speak with your doctor about these symptoms before resuming with exercising.
  • People who tend to have high anxiety or panic attacks may have an episode during exercise. It’s because of the buildup of certain body chemicals (such as lactic acid) from exercising. If you experience any problems during exercise, talk with your doctor.

Tips for being Active to Improve your Heart Health

heart health
Seniors cycling together
  1. It’s difficult to be active when you feel depressed or anxious or have a mental health problem. Physical activity helps you to feel better, so do your best to find a way to be active. Start with small steps, and build up from a few minutes a day.
  2. Start with simple exercises, such as walking, bicycling, swimming, or jogging. Don’t overdo it.
  3. Warm up for about 5 minutes before you start exercising. You can walk around, move your arms and legs, and do muscle stretches.
  4. Try the talk-sing test to see whether you’re exercising at the right pace. If you can talk during exercise, you’re doing okay. If you can sing during exercise, it’s okay to exercise a little faster or harder. When you can’t talk, you are probably exercising too hard. Slow down some.
  5. Cool down for a period of 5 to 10 minutes after you exercise. Doing some stretching exercises during your cooldown is okay.
  6. Drink plenty of water before, during, and after exercise.

Make daily activities as part of your exercise program improving your Heart Health.

heart health
walking the dog

You can:

  • Walk to work, around the block, or do errands.
  • Mow the lawn, rake leaves, or shovel snow.
  • Do house chores. Vacuum or sweep around the house.
  • Play with your children (or grandchildren), or walk the dog.

Try your best to work up to moderate activity slowly. Moderate exercise is like taking a brisk walk, brisk cycling, swimming, or shooting baskets. But any activities-including daily chores that raise your heart rate can count. Find the pace that you are comfortable doing. You don’t have to do it all at once. Try being active in blocks of 10 minutes or more throughout your day and week.

If you have problems exercising on your own, ask someone to exercise with you or join an exercise group or health club.

In Conclusion

Exercise is about more than just keeping in shape. It also helps with your emotional and mental health. Therefore, exercise will help to improve your self-esteem, keep your mind off problems, and gives you a sense of control. Furthermore, people who are fit have less anxiety, depression, and stress than people who are not active.

Research indicates that exercise can help specific mental health problems. Exercise may help prevent depression from coming back (relapse) and improve symptoms of mild depression.

I hope you found this article helpful. If you have anything that you’d like to share or any opinions on any of the content on my site, please do speak up. I look forward to your comments, questions and the sharing of ideas.

Note: Thank-you for supporting this website through the purchases you make on the provided affiliate links.
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26 thoughts on “How to Improve your Heart Health with Exercise

  1. At early 40s, I’m starting to become more health conscious than ever. Sometimes I forget to/intentionally skip exercise, so this article is a great reminder.

    1. Hi David, we all have a busy lifestyle now but it’s important to fit in exercise whenever you can. 10 minutes here and 10 minutes there adds up and counts towards your workout time. And don’t forget about healthy eating. You’ll body will thank-you as you grow older. Thanks for sharing, Robert

  2. I will definitely tell this to my best friend because she has heart problems. Thanks for sharing this. Good read.

  3. I used to hate exercising because Im too lazy. But now I see to it that I spend 30 minutes a day working out. It not improves my physique but also my mental and emotional health.

  4. I always try to have some exercise 20-30 minutes. However I can’t do it religiously like everyday or so. It is really hard for me to do it, I don’t know why. LOL. But I guess you should consult a professional first so you’d know what’s best for you.

    1. Hi Carrie, it’s important to get at least 30 minutes a day exercise. Find a time during the day that works best for you. Think of it as doing something for yourself. Be on the look for a article that I’m working on titled When is it time to get a personal trainer. Thanks for sharing, Robert

  5. I am an enthusiast of cardio. I swim, cycle and run regularly and it always feels difficult, but yet so rewarding. Recently, though, I came across some people saying that if you increase your heartbeat, you might as well overuse your heart and die earlier (supposedly, the heart is programmed to have a certain number of heartbeats before it stops for good; so the faster it beats, the faster you die). Do you think there is anything real about all this? Thanks for your post and website.

    1. Hi Chris, I believe that increasing your heartbeat strengthens your heart so that it will be healthy longer. So no, I don’t think there is anything to what some people say. Being sedentary is much more dangerous to your heart health People were made to move and be active. Thanks for sharing, Robert

  6. I love excercise. im more of a strength trainee . but i make sure to get 20 minuts up to an hour on my stationary bike every other day along with walking the dogs(the dogs are more for them but of course i benefit from it too). i really do feel a difference in mood from it.

  7. These are very helpful tips. I only started exercising because I want to be fit and have a healthy lifestyle.

    1. Hi Charlene, I’m glad to hear that you’ve started exercising. You’ll be glad that you did! I hope you’ll come back and give us an update on how it’s working out for you. Thanks for sharing, Robert

  8. I’d share this with my husband he really needs to get fit and healthy. This is a very helpful article, I love reading about health and fitness.

  9. It’s very important to stay healthy. As you are healthy, your heart is also healthy. Simple exercises have been proven to be good for the heart.

  10. a lot of exercises we can do, to make our heart healthy, during my days of being a personal trainer, I usually advised my clients of my three most effective and safety cardiovascular routine that suitable for most of the quadragenarian (40’s and above). Swimming – no stress on joints, Cycling -less stress on your back, hips, knees and uncles and the last Zumba fitness.

  11. I agree with this but it also depends on the environment. In my area it can be so hot that heat stroke is a thing so fluids is a must in every activity,

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