The best and worst exercises to do and avoid for heart health

Contributed by: Anjali Sharma

Introduction

Did you know that India has 4,280 heart attacks per 1 lakh population and 112 heart attacks every 60 seconds?

It is well known that heart disease is the leading cause of death in our country.

Additionally, during the current coronavirus pandemic, there has been an alarming increase in the number of heart attacks and cardiac arrests.

Regular exercise has endless benefits and most importantly it keeps the heart healthy.

Regular exercise helps burn calories and maintain a healthy body weight. Exercise also prevents the risk of heart attack, blood pressure, cholesterol and diabetes.

When performing a particular exercise or gym routine it is important to be aware and fully informed about how it will affect your heart and body.

Exercise dilates the heart’s arteries, which lowers the resting heart rate and improves the heart’s physiological motility.

According to health experts, regular exercise causes a phenomenon called ischemic preconditioning, referred to as a better heart that is able to adapt to insufficient blood flow due to coronary artery block, mainly by improving collateral or natural bypass.

Best exercise for heart health

Here are some of the best exercises that can be done to improve heart health.

Total Body, Non Impact Sports

Some effective exercises for total body, non-impact sports include swimming, yoga, pilates, dancing, cycling, and even some forms of strength training.

And the point of this exercise is that you can use as much – or as little – equipment as you want.

It’s an ideal form of workout that increases flexibility, reduces the chance of muscle injury, keeps you more active and improves mental health.

Weight training

This is the most important form of interval training. Weight training consists of reps and sets performed at regular intervals.

With weight training or strength training, the cardiovascular system is strengthened.

It helps in reducing excess fat which secretes hormones and proteins responsible for cardiac problems.

yoga

Regular yoga practice helps reduce stress and Inflammation throughout the bodyHealthy heart results.

Also addresses yoga high blood pressure And excess weight management and core strengthening.

Core workouts

When you do core exercises regularly it helps in weight loss which directly affects heart health.

Pilates is the most popular core exercise that strengthens muscles and improves flexibility and balance.

Exercise is worst for heart health

Here are some bad exercises to avoid for heart health.

Long distance running on pavement

Concrete sidewalks are one of the hardest surfaces that you should highly avoid.

The force with which your foot repeatedly hits the concrete can cause shin splints and stress fractures.

According to a research study, 3,000 participants made an unexpected discovery: men who spent more than 7 hours of vigorous exercise per week (including long-distance running) had an increased risk of coronary artery calcification.

Vigorous hard-core exercise

Health studies have shown evidence that, in people with underlying heart disease, high-intensity exercise can increase the risk of sudden cardiac arrest or sudden cardiac death.

A minority of people who have hypertrophic cardiomyopathy or coronary heart disease may be at increased risk of developing cardiac rhythm abnormalities.

Skipping warm-up and cool-down sessions

Warm-up and cool-down sessions are just as important as the entire workout routine.

As important as the cool down. It maintains blood circulation throughout the body. Stopping suddenly can make you dizzy because both your blood pressure and heart rate drop rapidly.

As you warm up, your heart rate and blood flow increase, allowing more oxygen to reach your muscles. The connections between your nerves and muscles are also activated and primed during a warm-up, which increases movement efficiency.

If you stop exercising without cooling down first, your muscles will suddenly stop contracting forcefully.

As a result, blood can begin to pool in the lower parts of your body, reducing the pressure on which blood can return to your heart and brain.

Last thought

Regular exercise is an essential component of a healthy lifestyle. Not all workout regimens are heart-friendly, we need to be conscious and aware of the exercises we are doing.

Moreover, everyone should practice knowing their effects and consequences.

However, people who already have heart disease need to take special precautions. According to the guidelines, these people should not start any fitness program without first talking to their doctor.

Always start an activity with a moderate intensity and short duration, then build up to a higher intensity and longer duration.

If you ever feel chest tightness, discomfort or shortness of breath, you should stop or stop immediately.

Also, to reduce the risk of cardiac ailments and complications, you should also opt for regular preventive heart checkups.

These health tests can give you a comprehensive insight into the health of your heart, allowing you to take the necessary precautions to keep your heart healthy.

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