Over half a million people lose their lives to heart disease in the United States alone every year. The worst thing about this large number is that some dietary and lifestyle changes are enough to lower the mortality rate of heart disease.
Regular physical activity is one of the most surefire ways to prevent heart disease. While there are many options when it comes to physical activity, that is certainly some exercises that are more beneficial for people with heart disease, like the following five.
Running is a cheap and straightforward way to keep heart disease at bay. According to a study in the Journal of the American College of Cardiology, regardless of any factors like your age or sex, even just a 10-minute run can lower your risk of heart disease by 45%. Of course, where running is concerned, it is essential to pace yourself and up the challenge gradually. Begin with short runs and slowly increase the duration and intensity as you get used to it.
As per the British Medical Association, cycling a minimum of 15-20 miles per week lowers your risk of disease by 50%. If you live in a cycling city, you are already in luck. Alternating between walking short distances and biking to them could also help. You are not only doing a favor for your heart health but also for the environment.
Swimming is the ideal exercise if you need a low-impact but incredibly effective workout. Harvard Medical School conducted a study in which they compared the heart health of athletes, and they found that the swimmers had the healthiest hearts. Just as with running and jogging, it is important to pace yourself and gradually increase the intensity and duration of your swims.
Just as running, jumping rope is one of the best exercises for cardiovascular health for which you do not need to spend a penny. American Heart Association also recommends jumping rope, especially in their work to get kids more physically active. Jumping rope is not only heart-healthy but also burns a lot of calories.
Even though aerobic exercises are often associated with heart health, lifting weights also have cardiovascular benefits. American Heart Association explains that weight training increases respiratory function, which consequently lowers your risk of hypertension and heart disease. With a reminder that you should consult your doctor about your exercise regimen, they also recommend a minimum of 60 minutes of weight training per week.
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