Cardiovascular exercises can make your heart stronger and
more effective at moving oxygen-rich blood throughout the body. They can also
reduce your risk of developing chronic disease, improve "good"
cholesterol and lower your high blood pressure.
The
American Heart
Association recommends that
you get at least 150 minutes (2.5 hours) of moderate-intensity aerobic activity
or 75 minutes of vigorous activity each week. This is the best way to increase
your heart health and reduce your risk of cardiovascular problems like high
blood pressure, stroke and heart failure.
Exercises that are good for your heart include:
Swimming
Swimming
is an effective form of aerobic exercise because it uses your large muscles in
the legs and arms, which elevates your heart rate. It can be done in the pool
or on a treadmill, and it can help you get more exercise without adding too
much stress to your joints.
Running
and jogging are other aerobic activities that can strengthen your heart and
lower your blood pressure. They can also be a great choice for people who are
recovering from an injury.
Dancing
Dance
can be a fun way to get exercise, and it's a low-impact activity that will
reduce stress on your joints. It also increases your heart rate and breathing,
which can help you feel more energetic and relaxed.
Cycling
Bike
riding is another excellent way to raise your heart rate and improve your
overall fitness. It can also improve your balance and coordination, which are
essential for maintaining good physical health.
Treadmills
A
treadmill offers the same benefits of walking or jogging, but it is easier on
your joints and can be adjusted for a more challenging workout. It can also be
raised at an incline, which can challenge your leg muscles and boost your heart
rate.
Weight training
Lifting
weights and doing other resistance exercises can increase your strength and
muscle mass, which will help you stay healthy. They can be done with free
weights, resistance bands or through body-resistance
exercises, such as push-ups,
squats and chin-ups.
Yoga
Yoga
can be a very effective form of exercise, and it can also help you manage
stress and aches and pains. It can be done in the comfort of your own home, and
it's a great way to improve your flexibility, balance and posture.
Stretching
Flexibility
and mobility exercises aren't directly related to your heart health, but they
can help you keep it strong and prevent injury from running or other physical activity,
says Dr. James Stewart, a sports medicine specialist with the Mayo Clinic in
Arizona.
Abundant Health
Chiropractic in Arnold, MO is dedicated to helping individuals and families
achieve optimal wellness through personalized, holistic chiropractic care. With
a focus on natural healing and preventive health, the clinic offers gentle
adjustments, corrective techniques, and wellness education tailored to each
patient’s needs. Whether you're seeking relief from pain, recovering from an
injury, or striving for long-term wellness, Abundant Health Chiropractic
provides a supportive environment where your health and comfort come first.
He
advises doing these exercises on a regular basis to keep your body flexible and
avoid injuries, including joint and muscle problems.
If you're not sure what kind of workout is right for you,
talk to your doctor. You might need to consult with a physical therapist, or
you may be advised to work with a trainer or coach to develop an exercise plan
that's safe for you.