World Heart Day, observed each year on September 29, aims to raise global awareness about cardiovascular health and the steps we can take to prevent heart disease. Established by the World Heart Federation in 2000, this day emphasises the vital role our hearts play in overall wellbeing. It encourages people to make key lifestyle changes, including regular exercise, healthier eating habits, and quitting smoking, to protect their heart health.
Best exercises for heart health
The exercises that benefit heart health the most are those that enhance cardiovascular fitness. The American Heart Association recommends a balanced exercise routine that combines both aerobic exercise and strength training.
Aerobic exercise (cardio): This is the best type of exercise for the heart and blood vessels. It reduces the risk of conditions such as heart failure, improves blood circulation, and lowers blood pressure and cholesterol levels. Some of the most effective aerobic exercises include:
- Walking, jogging, or running
- Swimming
- Cycling
- Dancing
- Rowing
- Jumping rope
Aim for at least 150 minutes of moderate-intensity aerobic activity per week, such as brisk walking, or 75 minutes of vigorous aerobic activity, like jogging or swimming laps. It’s also possible to mix both intensities within the same week.
Resistance training: Resistance training, such as weightlifting, plays a vital role in building muscular strength and endurance. It also helps reduce fat, increases HDL (good) cholesterol, and lowers LDL (bad) cholesterol. Ideally, aim for 2-3 sessions per week, focusing on all the major muscle groups in the body.
Flexibility exercises: While flexibility exercises don’t directly improve heart health, they are beneficial for supporting other types of exercise by allowing your muscles to stretch and move more freely without pain or cramping. Examples include stretching, yoga, and tai chi.
How to structure your workouts:
For maximum heart health benefits, incorporate both moderate and intense exercises within the recommended weekly time. Here’s a sample routine:
- 2-3 days of moderate-intensity aerobic exercise – 30+ minutes per session
- 1 day of longer-duration activity (60+ minutes)
- 1-2 days of high-intensity interval training (HIIT)
- 2 days of resistance training
- Stretching before and after exercise, as part of cardiovascular flexibility routines
Tips for success
- Choose activities you enjoy for better motivation.
- Beginners should start with low-intensity exercises and gradually increase the time spent exercising.
- Aim to exercise 3 to 5 times a week.
- Stay hydrated.
- Always consult your doctor before significantly increasing your activity levels.
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