As February comes to an end and spring is hopefully right around the corner, I would like to wrap up our “Heart Health Month” series by posting a review of what we have covered so far as well as give you a list of the best heart healthy exercises you can do.
So far we have covered heart risk factors: age, gender, heredity, race and viral heart conditions. Controllable risk factors: diet, physical activity, tobacco use, obesity, medication management and sleep. Finally, we listed some great heart healthy gifts: fruit basket, couples massage, gym bag, sports clothing, smoothie blender…just to name a few.
Just by making 1 – 2 changes in your daily routine can make all the difference in your overall heart health. While any exercise can help boost your wellness, these 5 will aid in strengthening your heart health, keep your heart healthy or get you on your way to a heart healthy lifestyle.
TOP 5 HEART HEALTHY EXCERCISES:
- Swimming: The non-impact workout is an excellent way to build heart health while being gentle on your joints. Pushing yourself through the water not only burns calories but also raises your heart rate and gives you a great resistance workout. Muscle strength and toning are added side effects of a good swimming regiment.
- Brisk Walking: Walking is the most natural form of exercise and even a 15-minute walk can benefit your heart health. Walking briskly will not only boost your aerobic activity but can be a great alternative to running. This basic activity is also a great idea if you don’t have time to get to a gym or commit to a routine.
- Cycling: Easier on the joints, cycling is a low impact workout that builds cardiovascular strength. Both indoor and outdoor cycling can give you benefits. Biking to run errands, go to work, or with friends can build heart health and it can also tone your lower body while also strengthening your core.
- Running: For those who can stand a higher impact workout, running is a great way to torch calories and boost cardio strength (a 150-pound person burns an average of 100 calories per mile). You heart will thank you for this great workout, as it can help you to lose weight and reduce risk of heart disease. Even better? You don’t need a gym to run, just a little motivation and a great outdoor route.
- Interval Training: Interval training mixes in lighter workouts with heavier sets of exercises. For example, circuit/interval training incorporates cycles, like doing 3 minutes of cardio (such as running, walking, elliptical, biking) followed by 1 minute of high-intensity burst of cardio or a strength-training. Mixing up your routine boosts your heart rate, burns calories, and tones your body. As a result, your cardio strength builds, and your heart is kept healthy and strong.
In addition to a healthy and strong heart, exercise can also provide other added benefits including lowering blood pressure, reducing body fat, reducing stress, and improving circulation, just to name a few. If you don’t know where to start, lack motivation or just need a new routine, feel free to contact us at Bodyrich Fitness Company 678-417-0880 ext. 8301 / firstname.lastname@example.org.
Bodyrich Fitness Company
Certified Personal Trainer & Fitness Nutritionist