Group of exercises to help strengthen the heart and lungs and prevent diabetes

Exercise is one of the most effective activities to strengthen the heart muscle, control weight and avoid artery damage caused by high cholesterol, high blood sugar and high blood pressure that can lead to heart attack or stroke.

Physical activity helps your heart and lungs work better, providing more oxygen your muscles need.

The two best exercises for your heart and lungs are aerobics and muscle-strengthening exercises, according to the American Lung Association.

Aerobic exercise

Dr. Kerry J. Stewart, a cardiologist at Johns Hopkins University (USA), said: Aerobic exercises such as brisk walking, running, swimming, cycling..., help the heart and lungs work more effectively. These exercises also help improve blood circulation and reduce blood pressure, according to Johns Hopkins Medicine .

Aerobics also helps reduce the risk of type 2 diabetes and helps diabetics control blood sugar levels.

Ideally, exercise 30 minutes a day, at least 5 days a week.

Aerobic exercises - such as brisk walking, running, swimming, cycling..., help the heart and lungs work more efficiently

Muscle strengthening exercises

Research shows that combining aerobics with the following exercise can help increase good HDL cholesterol and decrease bad LDL cholesterol.

It's muscle-strengthening exercises — like weightlifting, Pilates, push-ups, squats — that help build core strength, improve posture, and tone respiratory muscles.

According to the American College of Sports Medicine, it's best to do muscle-strengthening exercises at least two days per week, not every week.

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