Regular exercise helps prevent or improve major risk factors for heart disease, including high blood pressure, diabetes, obesity... Exercise can also improve mental health problems such as depression and stress...
Changes made by exercise can help prevent or improve all major risk factors for heart disease and improve mental health problems.
5 exercises good for the heart
Walking or brisk walking in the morning can increase your heart rate and reduce your risk of heart attack if done regularly. It can also lower bad cholesterol, increase good cholesterol, maintain weight and improve mood.
In addition to helping the body improve endurance, running also helps reduce the amount of fat around the heart and blood vessels.
Jogging helps the body improve endurance and strengthen cardiovascular health.
Aerobic exercise helps the heart muscle to become strong and flexible. Exercise also helps the heart pump blood more efficiently. Therefore, aerobic exercise will keep the heart healthy and disease-free.
Swimming can reduce stress, help maintain stable blood pressure and heart rate, improve breathing and blood circulation...
One of the causes of cardiovascular disease is a sedentary lifestyle. Cycling is a fun exercise that gets the body moving. People of all ages can participate in this activity. Regular cycling is good for the heart, blood vessels and lungs…
Note the fact that proper exercise is good for the heart, the exercise can be flexible. You can do exercises combined together such as: exercises such as brisk walking, jogging, swimming, and cycling help improve heart health.
Flexibility and balance exercises such as Yoga and Pilates help improve flexibility, balance and reduce stress, thereby supporting cardiovascular health.
Note when practicing
Maintaining a healthy exercise routine can be challenging, but with patience, you can make exercise a part of your daily routine. Here are some tips to help you maintain your exercise routine:
- Choose activities you enjoy: Instead of forcing yourself to do things you don't enjoy, find sports activities that suit your interests and personality.
- Make a specific plan:
Set a workout schedule: Identify a specific time of day to workout and write it down on your schedule. This makes it easier to stick to and make it a daily habit.
Start small: Don't try to do too much at first. Start with small goals and gradually increase the intensity as you get used to it.
Make use of your free time: you can exercise in short bursts, such as a walk after lunch or a quick yoga session in the morning.
Work out with family and friends: Exercising with family and friends not only helps you stay motivated, but also creates more fun and bonding.
Record your activity: Keep a journal or use an app to record your workouts. This will help you track your progress and adjust your plan as needed.
Reward yourself: Set short-term goals and reward yourself when you achieve them. This helps you stay motivated and feel satisfied with your efforts.
Give yourself time: Forming a habit takes time, so be patient and don't get discouraged if you have trouble at first.
Be flexible in your plan: Sometimes life can disrupt your workout plan. Be flexible and adjust your plan to fit your situation.
By adopting these strategies, you'll find it easier to stick to your exercise routine and protect your heart health.
Warm up thoroughly before each exercise.
For people with cardiovascular problems, it is necessary to see a doctor for specific instructions on an exercise regimen with appropriate intensity. Before each exercise, it is necessary to warm up thoroughly for at least 15 minutes so that the musculoskeletal, circulatory and respiratory systems can adapt to the pace of movement. Cardiovascular patients should avoid over-exertion because it can be dangerous.
For those with weak physical condition, the appropriate training method is to rest for a few minutes, equal to the training time or rest twice the training time, and continue to repeat this for a total of about 30-40 minutes for each training session. Practice like this until your physical strength is enhanced, then extend the training time. The important thing in sports training is not to practice a lot, to the fullest, but to maintain a regular, systematic and appropriate practice for your physical strength.
When exercising, it is important to always warm up before exercising and stretch after exercising to avoid injury and muscle pain.
Source: https://giadinh.suckhoedoisong.vn/cach-luyen-tap-the-duc-tot-cho-tim-mach-1722412081712151.htm
Comment (0)