Building muscle helps your heart health by burning fat and boosting your metabolism. (Metro Creative)
The heart is an important part of the human body. Without a functioning heart, it is impossible to live. Just like any other muscle in your body, it's important to train your heart to improve its strength and vitality. According to Intermountain Health, people who don't exercise are more than twice as likely to develop heart disease as people who exercise. UCI Health says heart disease is the number one cause of death worldwide.
Exercise is an ideal way to strengthen your heart and reduce your risk of heart disease and other diseases. Certain activities are best for promoting heart health.
• Aerobic exercise: Aerobic exercise increases your heart rate and pumps blood throughout your body. Aerobic exercise improves circulation and over time, your heart doesn't have to work as hard to pump blood, which can lower your blood pressure. Aerobic exercise can also reduce the risk of type 2 diabetes and make it easier for diabetics to control their blood sugar. Aerobic exercise includes brisk walking, running, swimming, cycling, tennis, and other activities that get your heart pumping. Aim for 30 minutes every day, at least five days a week.
• Resistance/Weight Training: Building muscle can help your body burn fat and boost your metabolism. This type of training can use weights or your body's own resistance. Improving muscle mass while reducing body fat and excess weight is a step you should take for heart health. Strength training can be incorporated into your routine two to three days a week.
• Balance and flexibility training: You may be wondering what flexibility and balance have to do with heart health. Although there is no direct correlation to heart function, this type of activity can help reduce the risk of falls and muscle and joint injuries during a workout. Being inactive can put your heart at risk, so it's important to be able to stay physically active. Flexibility and balance exercises keep your body limber and can be incorporated into your daily workout. You can also incorporate stretching, tai chi, yoga, and Pilates two to three times a week.
• Healthy Eating: The foods people eat can affect heart health. Choose foods with lean protein sources and healthy fats. Other options include salmon, avocado, and olives. A balanced intake of these foods and fiber-rich whole grains will help you feel fuller for longer. Fiber is also essential in preventing atherosclerosis, which causes hardening of the arteries.
• Meditation: Slowing down, deep breathing exercises and meditation can reduce stress. Doing so can prevent damage to your heart.
To strengthen your heart and stay healthy, you need a variety of activities that you can incorporate into your daily life.
