Sports and heart health: Exercise is important
The health of the heart and arteries may require you to make simple life changes, such as: regular exercise on a weekly basis. Learn the most important information about exercise for heart health in the following:
In this article, we will review 5 types of exercise that will help you and improve your health, especially the health of your heart . Here are the most important information related to exercise for heart health:
The benefits of sports for the health of the heart and arteries
The health of the heart generally increases with exercise, because the heart is primarily a muscle that is strengthened by physical activity and relaxes and weakens with inactivity and laziness. Sport works to improve the health of your heart through its action on three axes, namely:
1. Sports promote heart health
Sports for heart health works on:
- Reducing the risk of dying from heart disease .
- Support and improve overall cardiovascular function.
- Reducing symptoms of angina pectoris and heart attacks .
2. Exercise and reduce the chances of contracting diseases
Sport works to reduce the possibility of developing pathological conditions that may double the risk of heart disease, through:
- Reducing chances of diabetes or high blood pressure.
- Adjusting blood sugar level for diabetics.
- Working on controlling high blood pressure.
- Controlling blood fats, such as: cholesterol, good fats (HDL), bad fats (LDL), and triglycerides.
- Help to quit smoking .
- Maintaining weight and controlling body fat percentage.
3. Sports and fitness
Sport enhances your physical strength, physical fitness, and general health, by:
- Help maintain the integrity and health of muscles, bones and joints .
- Increase the ability to perform daily tasks and duties without feeling tired and stressed.
- Increase the flexibility of the body and its ability to balance, thus reducing the chances of falling or breaking bones.
- Reducing anxiety and stress levels .
- Increase the sense of health, vitality and the degree of self-confidence.
The best exercises for cardiovascular health
In order for exercise to be good and beneficial for the health of the heart and arteries, you must take into account the following:
1. Duration, intensity and frequency
Public health and heart health experts advise, in particular, to exercise as follows:
- Do 30 minutes of moderate-intensity exercise at least five times a week, or 25 minutes of vigorous exercise three times a week, or a moderate combination of vigorous and moderate-intensity exercise.
- Do moderate to vigorous muscle-strengthening exercises twice a week for those who want an added benefit to their health.
- Doing 40 minutes of moderate to vigorous exercise 3-4 times a week, for those who want to reduce cholesterol and blood pressure.
2. The nature of exercise
There are a number of exercises for cardiovascular health that are known to have a positive effect in particular, the most important of which are:
Cardio fitness exercises
Such as: running, jogging, or cycling, as these increase the heart rate.
However, it is advised to practice it in moderation and in proportion to your physical abilities. To make sure you don't overextend yourself, how? Make sure your breathing rate still allows you to talk to someone.
If you suffer from joint problems, it may be best for you to choose less strenuous exercise, such as swimming or walking.
Stretching exercises
These exercises help to increase the flexibility of the body if it is practiced twice a week.
After completing the warm-up exercises, gently stretch the parts and muscles of your body, and this type of exercise should not hurt you.
Strength training
Such as: weight lifting, resistance exercises, or yoga , and these are done twice a week, and you must allow room for your muscles to rest at least a day between every two times you do this type of exercise.
In general, any type of exercise that does not improve your body's preparation for it gradually may be the worst option ever, as this can lead to heart attacks or strokes.
Finally, if you think that you will not be able to adhere to the aforementioned periods of exercise because you are not used to exercising, or you are busy with your work and daily life tasks, determine the minimum amount that you can commit to, start today, and gradually increase the time and strength of exercise for heart health.