Spending a healthy lifestyle is important for a healthy cardiovascular system. It helps strengthen the heart and maintain healthy circulation, saturation levels, blood pressure, cholesterol levels, reduce insulin resistance, and boost your immune system. All of these are vital to increasing life expectancy.
So what can you do to strengthen your heart? In this article, we will provide you with some effective tips that will help to improve your heart’s health.
Tips To Strengthen Your Heart
Below you will find some tips recommended by cardiologists to strengthen your heart:
- Brisk Walking
According to experts, walking at a speed of 5 to 7 km/h falls into the zone of moderate intensity for the average adult and has a positive effect on the cardiovascular system. In addition, walking is accessible to everyone, and the chance of injury is minimal compared to running or other high-intensity exercises. The bonus is that you will get additional health benefits too.
When brisk walking – as with any activity on this list – there are several ways to measure whether you exert yourself enough to positively affect the cardiovascular system. The easiest way is to use a portable device. For example, if you have an Apple Watch or FitBit, it will record your heart rate and tell you how long it has been in the medium intensity zone.
- Avoid Alcohol Abuse
Drinking alcohol frequently causes direct damage to your heart. In addition, the chances of heart-related diseases are common among addicts. Thus, cardiologists recommend addicts give it up for improving their heart’s health. They are several treatment programs and rehab centers available to treat alcohol addicts.
Experts believe that choosing the right treatment program that covers all your needs is equally important. Thus, if you suffer from chronic addiction, it is better to look for 90 –day rehab programs as these lay a strong foundation for recovery. After such treatment, your general well-being will improve significantly.
- Travel On Foot
Body movement is extremely important for the well-being of your heart. You should even participate in household chores to stay physically active and avoid a sedentary lifestyle. Even such usual daily activities will help to strengthen your heart.
So the next time you need to leave the house and go to a certain place, go on foot or take a bike. You have to refuse to travel by car or bus. Instead, use the same strategy with the elevator – go up the stairs. Increase activity during the day, and it will be enough workout for the day.
- Train More Often
The American Heart Association recommends a minimum of 150 minutes of moderate-intensity aerobic activity per week and 75 minutes of vigorous-intensity aerobic activity. Experts also recommend doing strength training, which involves using weights and countering resistance, at least 2 days a week.
You don’t have to do standard cardio like running, swimming, or cycling to achieve this weekly goal. These are certainly good training options, but there are equally effective ways to increase your heart rate within the recommended time. And some of them you may not even consider exercise.
- Strength Exercises
The AHA explains that 2 days of strength training per week indirectly supports heart health by keeping the musculoskeletal system in shape. In order to do aerobics for a long time, you need to increase your strength and flexibility. They go hand in hand. The effect that strength training has on increasing muscle mass and bone density can boost metabolism and help support healthy body weight.
It is not necessary to pull the barbell – you can develop strength and flexibility with the help of yoga or Pilates. Of course, if you want, you can do some weight training using dumbbells or fitness bands. Some of these activities can become aerobic if you do them fast enough to increase your heart rate.
- Active Entertainment and Leisure
Exercise does not have to follow a strict regimen. Your body movements should not be perceived as a punishment. Dancing to a playlist of your favorite tracks, hooping, playing basketball, or walking the dog count as exercise too! Among other things, this is a great way to let off steam. Be creative and have fun, and you’ll be more motivated to do it regularly.
- Monitor Your Stress Levels
Feeling stressed or often angry, stimulant or nicotine abuse can cause a jump in blood pressure and excessive stress on the heart and circulatory system. Practicing healthy coping techniques, such as breathing, talking to a friend, or a therapist, will help lower your resting heart rate. It will help you to keep your heart healthy and strong.
- Know-How Much You Need To Exercise
Keep in mind the recommendations of 150/75 minutes of load per week and break it up however you want. You don’t have to do three 25-minute runs or five half-hour bike rides. Using exercise as a break or distraction is a good method to keep you fit throughout the day and week, as long as you keep track of the time. For example, you can take a break and jump rope for 10 minutes or do a 7-minute standard workout.
- Eat Healthy Foods
Finally, don’t underestimate other habits in your lifestyle. It’s not just about staying active; proper nutrition also affects cardiovascular health. Heffron recommended a diet similar to the Mediterranean diet, the Whole Grain Diet, or DASH Diet (which is used to prevent and treat hypertension).
All these diets have a few things in common they include a lot of fresh fruits and vegetables, high-fiber foods, fish, and virtually no processed foods and red meat. According to experts, limiting alcohol consumption is also an important part of such a diet. Thus, for a healthier heart, it is important to include a heart-friendly diet.
Without a healthy heart, the functioning of the whole body suffers largely. We mentioned some effective tips above in this article that will help you strengthen your heart.