Sedentary lifestyle a
facet behind many
health problems and non-
communicable diseases.
Though for many of us, this
way of living becomes
inevitable, (especially if
your work environment calls
for it) what it brings
along is an array of diseases
and conditions that majorly revolve around one
important organ in our
body - Heart. What follows is taking due care in
eating healthy foods and
avoiding foodstuff which
are critical to your heart's
health. But what about the
contribution towards its
health through physical
activity? Here, we would
like to discuss one way of
making your heart healthy
which usually by many of
us is ignored - Exercise!
How will your heart benefit?
Regular exercise in any
form has many favourable
effects on our body; right
from reducing weight,
blood pressure to elimin
ating the harmful effects of
many risk factors of disea
ses related to our heart.
When it comes to your heart, exercise can
- Help strengthen your heart and the cardiovascular system
- Increase good cholesterol levels
- Decrease bad cholesterol levels
- Improve blood circulation
- Aid in proper utilisation of oxygen by your body
- Increase levels of energy
- Increase its (heart's) endurance
- Help in lowering blood pressure
How to get yourself started?
Not all workouts are healthy for your heart. If you are a heart patient, it is important to have your doctor's
consent before you take up any exercise regimen. These would include factors such as,
Enlisting the safe exercises:
Speak with your doctor about the type of exercises you can do considering your
present health conditions.
Understanding any need to change medications:
Medications can have their own way of responding to exercises. In such cases, if the medications so
prescribed have any effect on the regimen, you will be accordingly instructed on the type of exercises
safe for your heart
Which exercise will suit best?
Aerobic exercises - Most recommended
Aerobic exercises are the ones which utilise and make large muscles
work out in a continuous and rhythmic manner.
Duration of 10-15 mins or 30 mins twice a day of aerobic exercises has a great impact on improving your
heart's health.
Walk it out!
A form of aerobic exercises again, 'Walking' is the most easy, safe and inexpensive way of keeping
yourself and your heart fit. Either you can choose to have a regimen of morning walks or get your walking time
by walking to work, nearby marketplace and short distances which you would otherwise use a vehicle.
Stretching
This is a best way for slow lengthening of the muscles. In fact, stretching your legs and arms even
before and after heavy exercise regime can help in preparing the muscles for other activities and help in preventing
any injury or muscle strain. Regular stretching exercises can also increase your motion range and flexibility.
Hit the pool
Swimming is yet another way to work out which your heart will love (and lungs too!). Leisure swimming
though has its own benefits, you may still go a step ahead by trying proper 'Lane swimming' which will comprise of
trying different swim techniques (again should be practiced only after your doctor's consultation), event-ually
increasing the length covered in each stretch of swimming, etc.
Cycling
While most of us give up this childhood favourite activity, cycling is a best way to reduce your risk to
many heart conditions. Cycling utilises huge muscle groups in your legs which helps in improving your cardiovascular fitness and burn calories. What's more! Cycling is also found
to be effective for your mental health.
Exercise while at work
If your job makes you to sit in one place for long hours, the time you may get for any movement will be minimal.
But worry not, you can still continue to do some mild exercises like stretching, walking to a colleague to discuss
any topic, taking stairs instead of elevators, etc. to make up for the sedentary schedule.
What should be kept in mind during the exercise
- Do not over exert, this may cause your heart to receive less oxygen
which can be fatal.
- Ensure to follow a proper sequence of warming up before exercise
and cooling down post exercise. This will help in avoiding feeling dizzy or light-headed.
The effect of exercise programs so followed is not something to be relied on completely for reducing risk
towards heart diseases. Following proper lifestyle modifications like adequate intake of nutritious foods,
avoidance of addictive habits like smoking, alcoholism and binge eating is essential. Again, you don't have
to be an athlete to keep yourself and your heart healthy; a brisk walk even for 30 min can also equally work
wonders. The choice of staying fit is yours, with these heart friendly exercises !
Facts on Heart friendly Exercises
Did you know?
Physical activity is an important way of preventing heart related diseases and stroke
Healthy heart with 30 mins a day!
Moderate physical activity of almost 30 mins (divided in 10 to 15 mins of each session) can improve your
cardiovascular health
Aerobics to lower your Blood Pressure
Spending 40 mins in moderate to vigorous aerobics activity like jogging, walking, swimming can help to lower your
blood pressure and cholesterol levels
Start at comfortable pace
If not been physically active for long time, then start at a comfortable pace, slowly increasing the intensity
of work out each day
Doc Talk
Consult your doctor about the type and amount of physical activity that is right for you
Stress buster
While stress hormones burden your heart, exercises like aerobics, yoga will help you and your heart relax
