Cardiovascular Exercises for Heart Health

Benefits of Regular Cardio for Heart Health

Consistent exercise can:

• Strengthen your heart muscle
• Lower your blood pressure
• Decrease bad cholesterol
• Improve circulation
• Stabilize blood sugar
• Strengthen your lung capacity
• Reduce inflammation
• Decrease your risk for coronary artery disease
• Improve your endurance

Cardiovascular Exercises

Low-Impact Exercises

Experts recommend at least 150 minutes of moderate-intensity exercise per week. Aerobic exercises are the most beneficial for heart health as they raise your pulse, increase your breathing and get your blood pumping.

Low-impact aerobic exercises include:

• Brisk walking
• Jogging
• Swimming
• Water aerobics
• Dancing

It’s equally important to incorporate strength training. Weight and resistance training allow you to build muscle and burn fat. Two nonconsecutive days of low-impact weight training per week can help you build endurance.

Here are some weight training ideas:

• Free weights
• Body weight squats
• Push-ups
• Resistance band work

Consult your physician for tips if you’re beginning a new fitness regimen. Start slowly and build your workout duration and intensity over time. Your current abilities and preexisting conditions will influence how you change your routine over time.

High-Intensity Workouts

High-intensity interval training (HIIT) is a form of exercise that consists of quick bursts of vigorous cardio followed by short periods of rest. This type of workout has proven to be more effective at boosting heart health than other moderate-intensity alternatives. It can also improve your metabolism, helping you burn calories and fat.

Adjust the interval length and intensity to match your comfort level and gradually build your stamina. Give yourself plenty of time to warm up before starting HIIT.

Repeat the following circuit a few times, exercising for 60 seconds with a 30-second rest between each technique:

• Marching in place
• Wall pushups
• Chair squats
• Step-ups on a low stool or stair
• Standing knee lifts
• Weighted arm circles
• Seated leg lifts

Stop HIIT immediately if you experience dizziness, shortness of breath, nausea, abnormal heartbeat, chest pains or swelling in your legs.

Lifestyle Factors That Influence Cardio Results

Nutrition: Eating heart-healthy foods like berries, avocados, leafy greens, fatty fish and whole-grain bread and pasta can help you optimize your fitness efforts. Limit or avoid processed foods, red meat and sugary beverages.

Hydration: Staying hydrated maintains your body’s fluid balance. Dehydration can cause your blood to thicken and make it harder for your heart to pump. It also affects how you regulate body temperature. Aim for eight or more cups of water a day, especially if you’re regularly active.

Sleep: Your body needs time to recover and repair muscles after you’ve exercised. A consistent sleep schedule helps it do so while controlling your heart rate, regulating your blood pressure and reducing inflammation.

Stress management: Chronic stress raises your blood pressure and strains your heart. Yoga, deep breathing techniques and journaling are effective methods for easing stress outside your workouts.

Nicotine use: Tobacco use damages your blood vessels and heart. Eliminate nicotine to instantly improve your cardiovascular health.

Health checkups: Meet with your primary care physician to monitor your blood pressure, cholesterol and blood sugar. Tracking those vitals helps your doctor identify changes in your heart health that may need to be addressed.

Embracing Heart Health at Embassy Healthcare

Embassy Healthcare offers dedicated cardiac care that includes dietary, fitness and medical monitoring programs to improve your wellness. Contact us to learn about our locations.