Gentle Cycling: The Secret to Keeping Your Heart Healthy After 50

As we age, our heart begins to undergo natural changes such as decreased elasticity of blood vessels, reduced pumping efficiency, and increased risk of disease. Maintaining regular exercise becomes an important key to a healthy heart.

Among low-intensity forms of exercise, gentle cycling is one of the optimal choices. This exercise method puts less pressure on the joints, is easy to do and can be adjusted according to each person's physical strength and health conditions, according to the health website Verywell Health (USA).

Regular gentle cycling is a good way to maintain cardiovascular health in people over 50 years old.

PHOTO: AI

Gentle cycling means cycling at a moderate pace, without too much effort. For people over 50, this exercise brings many clear benefits to the cardiovascular system.

If maintained regularly, gentle cycling is effective in controlling indicators such as cholesterol, triglycerides and apolipoproteins, proteins that help transport lipids.

Many research evidences show that older people only need to cycle lightly 3-4 times/week, with an intensity of about 60-80% of their heart rate, continuously for at least 12 weeks to significantly improve their respiratory capacity, increase thigh muscle mass, and reduce internal body fat.

In addition, cycling also helps improve blood vessel function, increase arterial elasticity, and reduce pressure on the heart while maintaining blood circulation. Experts also say that regular physical activity slows down the aging process of the heart. Specifically, age-related changes in heart structure and function will be slower. This is the body's way of responding to the heart's ability to pump blood due to exercise.

Gentle cycling should be done at a moderate or slow pace, on flat or slightly incline terrain. Indoor stationary cycling is also possible. The important thing is to exercise enough to increase the heart rate but not to the point of causing shortness of breath or excessive fatigue. Exercise time is at least 150 minutes/week.

For people over 50, exercise should start slowly. You can start with 10-15 minutes each time, 3 times a week, then gradually increase the time to 30 minutes or more if the body adapts well to exercise.

People with underlying medical conditions such as high blood pressure, diabetes, or heart disease should consult a doctor before starting. In addition, pay attention to your cycling posture, saddle height, and foot placement on the pedals to avoid straining your knees and hips, according to Verywell Health .

Source: https://thanhnien.vn/dap-xe-nhe-nhang-bi-quyet-giu-tim-mach-khoe-manh-sau-tuoi-50-185251003134056315.htm