14 | HUNTSVILLE LIVING | FERUARY 2024
Activities to
The heart is a vital component of the human body . Without a functional heart , life is simply not possible . As with other muscles in the body , it is important to give the heart a workout to improve its strength and vitality . Intermountain Health says an individual who dos not exercise is more than twice as likely to get heart disease as someone who does . UCI Health says heart disease is the No . 1 cause of death worldwide .
Exercise is an ideal way to strengthen the heart and reduce your risk for heart disease and other conditions . Certain activities are prime for boosting heart health .
- Aerobic exercise : Aerobic exercise raises heart rate and gets the blood pumping throughout the body . Aerobic activity improves circulation , and over time it ensures the heart does not have to work as hard to pump blood , thus potentially lowering blood pressure . Also , aerobic exercise can reduce the risk for type 2 diabetes and can help those with diabetes to control blood glucose more readily . Aerobic exercises include brisk walking , running , swimming , cycling , playing tennis , and other activities that get the heart pumping . Aim for 30 minutes each day , for at least five days a week .
- Resistance / weight training : Building muscle can help the body burn fat and boost metabolism . This type of training can use weights or the body ’ s own resistance . Improving muscle mass while reducing body fat and excess weight are hearthealthy steps to take . Strength training can be incorporated into a routine two to three days a week .
- Balance and flexibility exercises : A person may wonder what flexibility and balance has to do with heart health . While there isn ’ t a direct correlation to how the heart works , these types of activities will help reduce the risk of falls or injuries to muscles and joints while working out . Inactivity is dangerous for the heart , so ensuring that physical activity can continue is important . Flexibility and balance exercises keep the body limber , and can be incorporated into daily workouts . Stretching , tai chi , yoga , and pilates can be included two or three times a week .
- Healthy eating : The foods people eat can affect heart health . Opt for lean protein sources and foods that include healthy fats . Salmon , avocados and olives are some options . Balance these foods with whole grains that are full of fiber , which can help a person feel fuller longer . Fiber also is essential for preventing atherosclerosis , a condition that causes hardening of the arteries .
- Meditation : Slowing down , performing deep-breathing exercises and meditation can reduce stress . That , in turn , can help prevent damage to the heart .
Strengthening the heart and maintaining its health involves various activities that can be incorporated into daily routines . TF24269
14 | HUNTSVILLE LIVING | FERUARY 2024