Exercise for a healthy heart – 3 easy exercises to reduce risk of cardiovascular diseases


New Delhi: Working towards the improvement of your heart is extremely essential for working towards acquiring a healthy body. Apart from a healthy diet, exercising is one of the best ways to improve body weight and strengthen body muscles and heart muscles. Pairing a healthy diet with regular exercise would produce wonderful results. The importance of exercise is not limited to just gaining an aesthetic appeal to the body. According to the Harvard Heart Letter published in February 2016, which talks about the amount of optimal exercise for heart health, even 15 minutes of exercise per day can make a difference.

Below are three exercises that can help you keep your heart healthy and active:

  • Weight/strength training: Body fat is one one the most common reasons for an increase in the chances of heart diseases. However, weight training has proven very effective in countering the same. It helps in burning fat and building body mass. By lowering the bad cholesterol (LDL (low-density lipoprotein)) and raising the good cholesterol (HDL (high-density lipoprotein)), weight training helps in reducing risks of having a heart stroke or heart attack. Weight training is more effective when you do it by using your own body weight. It also helps in improving bone health. The advised frequency of weight training per week is at least two twice.
  • Cycling: This is yet another amazing way to reduce the risk of getting an unhealthy heart. It makes use of your leg muscles and helps elevate the heart rate. This results in better circulation and lungs thereby helping reduce the risk of diseases such as high blood pressure, stroke, and heart attack. It also has proven to be beneficial for your mental health. Apart from increasing cardiovascular fitness, cycling also helps in increasing flexibility.
  • Walking: Even though it may come off as a very easy exercise, walking has proven to be one of the most beneficial exercises to reduce the risk of heart diseases. Especially for people at an old age who cannot carry out rigorous exercises, walking will prove to be very effective. Walking at a faster pace will result in an elevation at heart rate. This elevation enables blood circulation to muscles. This helps reduce the risk of 2 types of diabetes and is also extremely effective for people with diabetes as it helps in controlling blood glucose. Furthermore, it is more fun and comfortable as it is easy on the joints, and you can do it alone or with someone while talking, listening to music, etc.

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