Cardio exercises for healthy heart are very important as they enhance flexibility, reduce weight, and elevate mood and energy. Regular practice of exercises strengthens the heart muscle and most effective ways to keep the body weight in control and limit the artery damage from high blood pressure, high cholesterol, and blood sugar, which causes a stroke or heart attack.
Different cardio exercises for healthy heart are required to render complete fitness. Johns Hopkins, a physiologist Kerry J. Stewart, Ed.D. states that “Resistance and aerobic exercise are essential for heart health”
Benefits Cardio Exercises for Healthy Heart
Cardio exercises for healthy heart help the heart muscles to become healthier and stronger with an active life. People with an inactive lifestyle are more prone to get heart disorders, almost twice than people with an active lifestyle. A study done by AHA states that physical inactivity is a significant risk determinant in promoting heart disorders, in both men and women in the United States.
Cardio exercises are also termed aerobic exercises, enhance blood circulation, ensuing reduced blood pressure, and heart rate. Cardio exercises for healthy heart improve the all-inclusive fitness of the body. These exercises benefit in cardiac output, lower the chance of diabetes, and regulate blood glucose. The CDC recommends that every person should practice at least two hours and thirty minutes of average-intensity cardio exercise every week.
Regular practice of cardio exercises for healthy heart help in:
- Strengthening the heart and blood vessels
- Reducing blood pressure
- Increasing the circulation of oxygen in the body
- Burning calories
- Reducing the risk of heart disorder, diabetes, stroke, Alzheimer’s disease, and other heart-related issues
- Boosts HDL “good” cholesterol
- Lowers LDL “bad” cholesterol
5 Cardio Exercises for a Healthy Heart
Here are some cardio exercises for a healthy heart:
1. Walking
Walking strengthens and stimulates the heart muscles. It is a beneficial cardio exercise for healthy heart as it is safe, enjoyable, inexpensive, and simple to tailor in everyone’s hectic schedule. Brisk walking makes the heart rate up. Walking is easier and comfortable for joints than any other kind of physical training. A supportive and comfortable pair of shoes is all one needs for walking. The docility and flexibility of walking facilitate it for everyone to practice this.
2. Swimming
Swimming is one of the best cardio exercises for healthy heart. A research done by the CDC shows that, in the United States, swimming is the third popular and favorite sport. Swimming for two and a half hours every week renders all the advantages that a healthy heart requires. It is a full-body cardio exercise for healthy heart that not simply stimulates the body but the heart too. Swimming renders less tension on the joints and bones.
3. Cycling
Cycling benefits in more ways than in going from one point to another. It is among the best cardio exercises for healthy heart because it aids in decreasing the risk of heart disorders. The pumping movement of the large muscles in the leg is a fabulous aerobic exercise for the heart as it elevates the heart rate. Cycling also enhances the mental well-being of a person.
4. Jump Rope
Jumping rope is among the most effective and efficient cardio exercises for healthy heart. It is a high-intensity exercise with ultimate fun. Just ten minutes of rope jumping is equivalent to thirty minutes of jogging or running a mile in eight minutes. Rope jumping is a full-body workout that uses the abdominals to support the body, arms, and shoulders for turning the rope and the legs for jumping.
Dorota Maslewska, Virgin Active Master trainer says that rope jumping improves coordination, focus, and stamina. It is less jolting on the joints than running. Rope jumping can also help in improving mental health by releasing endorphins hormone to ease depressive moods.
5. Running
Regular running decreases the risk of heart disorder by 35 to 55 percent. It helps in preventing blood clots in the blood vessels and arteries. Running as the best cardio exercise for healthy heart, encourages healthy blood circulation, blood pressure, and cholesterol level in the body. Running intervals promotes cardiovascular fitness to another level. It is the most effective and easiest method of health and fitness practice. It is the basic endurance for any kind of athletic performance. Running fascinates and benefits people with various advantages. It strengthens and protects the entire body.
Some of the positive results of running are:
- HDL “good” cholesterol rises
- LDL “bad” cholesterol drops
- Reduced release of stress hormones
- Reduced risk of thrombosis
- Reduced risk of arteriosclerosis
- Enhanced blood circulation
The heart starts pumping blood faster when it is under strain. Running is an endurance activity to strengthen the heart. It benefits the most vital organ:
- Lowered heart rate
- The oxygen intake capacity is increased
- A strong heart lowers the strain on the heart during both rest and in strain
- Improved efficiency for cardio work
Conclusion
Cardio exercises for healthy heart benefit in various ways. Regular practice of cardio exercises helps in strengthening the heart muscles and also prevents heart disorders. No matter what exercise you practice, do it regularly for a healthy heart and body.
