CARDIOLOGISTS SUGGESTED THREE(3) SUITABLE EXERCISES FOR A HEALTHIER HEART

 Cardiologists Suggested Three(3) Suitable Exercises For A Healthier Heart

 

From aerial yoga to TikTok workouts, trapeze lessons, and advanced fusion classes like Piloxing, there's plenty of fitness for anyone who wants or is motivated to move.

Researchers say it's a growing trend, in part because people are eager to discover and engage in exercises that can improve their health during pandemic quarantines. A 2022 study found that enjoyment was more likely to keep people engaged in certain types of exercise, especially if they needed to set specific goals that they could work towards improving.

Whether it's to improve bone density, muscle strength, or mental health, we all have different reasons for exercising, but it's safe to say that heart health is a very universal desire that we all share. According to leading cardiologists, incorporating exercise into your daily routine can do wonders for your heart health. It's all about practicing with the right balance.

Jessica Hennessy, MD, Ph.D., a sports cardiologist and cardiovascular specialist at New York University-Presbyterian/Columbia Irving Medical Center, is The Healthy @Reader's Digest, which helps keep your heart strong and prevent heart disease. It shows you three easy ways to get your exercise routine going. Improves recovery in the event of a cardiac event.

The Best Exercises For Heart Health

Aerobic Exercise

The heart is a muscle. Like any muscle, the more you work it, the stronger it gets, says Dr. Hennessy. The way I like to think about how aerobic exercise strengthens the heart is that it prepares the heart to deal with stress on the body,- he explains. By "training" the heart can process stress in a positive way.

In addition, aerobic exercise often referred to as aerobic exercise helps with weight management, improves circulation, and prevents arterial damage caused by high cholesterol, high blood sugar, and high blood pressure. Slow down... All these keep your heart healthy and reduce the risk of a heart attack. Cardiovascular disease.

The American Heart Association (AHA) recommends that adults get at least the following:

150 minutes of moderate-intensity aerobic exercise per week,

or 75 minutes of intense activity,

or a combination of both.

To that end, Dr. Hennessy says that a slow and steady increase in physical activity is the best way to train the heart muscle, so use your heart rate as a guide to avoiding overexertion. I suggest.

Your maximum heart rate (the highest heart rate considered safe) is 220 minus your age. In general, we aim to:

50% to 70% maximum for moderate intensity

70% to 80% of maximum intensity.

Moderate-intensity exercise includes brisk walking (at least 2.5 miles per hour), tennis, gardening and dancing, singles, etc.,- she says. Tennis, cycling 10+ mph.

Many smartwatches monitor heart rate, but this affordable heart rate monitor has 2,000 4- or 5-star customer reviews.

Resistance training

According to Dr. Hennessy, muscle is the body's primary energy consumption, and more muscle mass means you burn more energy throughout the day. This means a higher metabolic rate, easier calorie burning, and easier maintenance of a healthy weight. Studies have also shown that increased muscle mass protects the arteries and reduces the risk of high blood pressure and atherosclerosis.

The AHA recommends doing moderate-to-vigorous resistance training at least twice a week in addition to aerobic exercise. But again, progress is key. Lifting too much weight too quickly can put too much strain on your heart (and increase your risk of injury). So for maximum profit, start low and work your way up. He advises that you should be able to complete 10 reps with a weight that nearly exhausts your muscles.

Stretch

Stretching is essential to prevent injury. I also don't want to hinder my progress in exercising for heart health. It also helps improve flexibility (the ability of muscles to stretch) and mobility i.e, the range of motion of joints. Both can help maximize the cost of your practice. Dr. Hennessy adds that balance exercises such as yoga moves can gradually strengthen the heart along with other muscle groups.

However, according to Healthstin exercise physiologist Dr. Rachel Sultana, recent research shows that stretching also has certain cardiovascular benefits. A 2020 study published in the Journal of Physiology found that 12 weeks of passive stretching improved blood flow, reduced atherosclerosis, and reduced the risk of cardiovascular problems.

Can Exercise Repair Heart Damage?

Dr. Hennessy says exercise can improve recovery after a heart attack, such as a heart attack or stroke. He showed less heart failure and improved survival after 30 years of follow-up.

However, it may be possible to at least partially repair damaged heart tissue. Skeletal muscle recovers after injury. Human heart tissue does not function exactly the same, but there is evidence that it can repair tissue. It is not caused by a shock such as a heart attack.

Exercise releases hormones that grow extra blood vessels, allowing you to improve blood flow to your organs and heart,- says a cardiologist at Memorial Herman in Houston. It says that exercise improves blood flow and accelerates all healing processes in the body. Dr. Long Kao.

As scar tissue forms in the heart, the remaining muscle tissue often grows larger and stronger, Dr. Cao adds.

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IS YOUR HEART HEALTHY? HOW TO FIND AT HOME WITHOUT EQUIPMENT

 Is Your Heart Healthy? How To Find At Home Without Equipment

From blood pressure to cholesterol levels, maintaining a healthy heart is important in every way. According to the Centers for Disease Control and Prevention, heart disease is the leading cause of death for most racial and ethnic groups in the United States, with one person in the United States having a heart attack every 40 seconds.

Some indicators of heart health are best left to a professional, while others are easy to check at home

To be clear, it is best to have your heart checked regularly by a specialist. But in the meantime, monitor your heart health from the comfort of your own home without any special equipment. There is a way. It takes a few minutes and a little math.

Here are two easy ways to measure heart health at home without equipment. Plus, learn the most common signs and symptoms of heart disease to watch out for.

Try the staircase test

Are you short of breath when climbing stairs? A 2020 study by the European Society of Cardiology found that measuring the time it takes to climb four flights of stairs can be used to assess heart health.

If it takes you more than a minute and a half to climb four flights of stairs, your health is not optimal and it is recommended to consult a doctor," says the author of the study and cardiologist at La Coruna University Hospital. Dr. Jesus Petiro explains. Spain.

The study compared the results of the staircase test with more rigorous medical tests of heart health, such as the treadmill test. Fifty-eight percent of patients who took more than 1.5 minutes to complete the stair test had "abnormal heart function during the treadmill test," according to the study. It was associated with lower mortality.

Dr. Petiro also conducted a study in 2018 in which more than 12,000 participants climbed three flights of stairs. Those who could not do so immediately were almost three times more likely to die from heart disease within the next five years (3.2% vs. 1.7%).

Notably, both studies looked only at people with symptoms of coronary artery disease. But Dr. Petiro said the stair test should work just as well in the general population for measuring exercise capacity. Various types of step tests have also been used for a long time. by medical professionals to assess heart and lung health.

Check the heart rate

Heart rate, also called pulse, is a basic measure of heart health. It can be easily measured at home without equipment and provides useful information about your heart and overall fitness.

Your heart rate will naturally vary throughout the day depending on how much you exercise. For example, when you're stressed or exercising hard, your heart beats faster. It beats slower when you are calm or asleep.

There are two sorts of pulse you can gauge at home: resting pulse and greatest pulse. First, let me explain what each means. Now let me explain how to measure.

Resting heart rate

Your "resting heart rate" is your resting heart rate when you are calm and still. Studies have shown that a higher resting heart rate is associated with decreased physical fitness, increased blood pressure, and an increased risk of heart attack and death.

"Low" or "normal" is a little different for each person. Healthy adults usually have a heart rate between 60 and 100 beats per minute, but it also varies with age. Here are the objective resting pulse ranges for various age limits: 

Year

Aim for a resting heart rate

20 years

100 to 170 beats per minute (bpm)

30 years

95-162bpm

40 years

90-153bpm

50 years

85-145bpm

60 years

80-136bpm

70 years

75-128bpm

Maximum heart rate

Notwithstanding your resting pulse rate, you can likewise quantify your pulse during exercise. This provides you with a thought of how quickly your heart beats while it's buckling down, and that it is so near your "greatest pulse" - - the most elevated that your heart rate should ever go. To get your highest pulse rate, subtract your age from 220.

In this case, lower isn't necessarily better. During moderate-force physical workout activity, you ought to expect to get somewhere in the range of 64% and 75% of your greatest pulse, per the CDC. And during vigorous-intensity exercise, you should be between 77% and 93% of your maximum heart rate.

Your most extreme pulse has to do with the amount of vigorous limit your body possesses. Investigations have discovered that a higher high-impact limit is related to less probability of coronary failure and demise, Harvard Health reports.

How to measure your heart rate at home

There are a couple of places on your body where you can feel your heartbeat. One normal and effective open area is the spiral vein or your wrist.

Essentially put your file and center finger within the opposite wrist, and count the number of pulses you feel in 15 seconds. Duplicate that number by four to get your pulse in beats each moment. Begin the depend on a beat, which is considered zero.

The best opportunity to gauge your resting pulse is in the first part of the day when you awaken, while you're still in bed.

To measure your pulse during exercise, you'll need to stop momentarily busy practicing to quantify your heartbeat. You can likewise utilize a pulse screen or wellness tracker in the event that you have one of the most reliable estimations come from a chest-tie pulse screen.

KNOW THE SNEAKY SIGNS OF HEART DISEASE

Many cardiovascular diseases are not diagnosed until it is too late. Here are some of the most common symptoms of heart attack, heart disease, heart failure, and other urgent cardiovascular health concerns to watch out for.

Chest pain, stiffness

Difficulty breathing

Swelling of hands, feet, ankles, and feet

Back pain or back pain

Fast or irregular heartbeat (or palpitations)

Change in heart rhythm

Weakness or dizziness

Numbness in legs and arms

Lightheadedness or dizziness

Fatigue or weakness during physical activity

Heartache, nausea, or vomiting

Fainting

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