In case you didn’t know, your heart is just like any other muscle in your body – it gets stronger and healthier when it is used! This is why leading an active lifestyle is always going to lead to better health. It is never too late in the game to start exercising more. Although, exercise alone will not prevent poor heart health.
Exercise to help your heart does not have to take the form of high-endurance races or great feats of human abilities. Simply taking brisk walks for even 30 minutes a day has shown to make a difference. Adversely, people who do not exercise are twice as likely to get heart disease as people who are active.
Aerobic exercise or ‘cardio’, improves circulation. As the name ‘cardio’ would imply, this type of exercise does include some heart-pumping exercises which results in lowered blood pressure and heart rate. Ideally, this type of exercise is performed at least 30 minutes a day and five days a week or more.
Examples of aerobic exercises:
- Brisk walking
- Playing tennis
Another type of exercise that is great for heart health is weight or resistance training. For people who carry more body fat and have a bigger risk for heart disease, resistance training can help reduce fat. Research has proven that a combination of aerobic and weight training exercises may help your cholesterol levels. You should try to hit the weights at least a couple of times a week.
Examples of weight or resistance training – depending on your skill level:
- Free weight exercises (dumbbells, kettlebells, or barbells)
- Weight machines
- Resistance bands
- Body-resistance exercises (push-ups, squats, chin-ups, etc.)
Along with aerobic and anaerobic exercises, you should also take the time to stretch out your body. This will help with any soreness you might encounter from using muscles you might not have known were still there.
If you find that coming up with your own exercise routine is too daunting, you can always call to request an appointment with an Exercise Specialist here at Opp Family Chiropractic and we can get you on your path to better health. It is always better to have a professional coach you through things to do them the right way the first time instead of hurting yourself.
-Amber Moyer, Exercise Specialist