Daily walking and weekly strength training twice can help restore cardiovascular fitness and improve cardiovascular health.
When it comes to heart health, the focus is on prevention. Eat right and exercise, and you will have a healthy heart later in life. But what if you are already older and your heart is showing signs of distress? Will exercise do anything to help you?
As it turns out, the answer may be yes.
It is never too late or too late to make physical activity a part of your life. If you are healthy, it can help you to keep your heart as healthy as possible. If you have ever had a heart attack or stroke, working hard is very important to help prevent further complications.
Being active is good for the heart
Diligence helps keep your heart and blood vessels healthy in many ways. It can:
- Increases levels of “good” cholesterol (HDL).
- It helps you to lose weight or stay healthy.
- Low blood pressure.
- Control blood sugar.
Regular exercise can also help your heart if you have a heart attack. It may increase the number of small blood vessels that connect different heart vessels. These are called collateral blood vessels. When one of the cardiovascular vessels suddenly closes, these joint arteries serve as another means of delivering blood to a portion of the heart muscle that is threatened by heart attack.
Work has other benefits
Being busy does more than just keep your heart healthy. It keeps your body and mind healthy too.
Additional benefits of regular exercise include:
- Mental well-being and relief from stress.
- Increasing flexibility, if stretching is done afterwards.
- Increased bone strength, if exercise includes weight-bearing exercises, such as running or lifting weights.
- Make sure your heart is ready for you to move more
- Talk to your doctor before you start working. This is especially important when you are diagnosed with coronary artery disease; it did not work for long; or you have other heart, lung, or metabolic diseases, such as diabetes.
Your doctor can help you choose activities that will help your heart and be safe for you.
Many activities are heartwarming
Too much work doesn’t have to be hard. Any activity that raises your heart rate can help your heart. Do something you enjoy, such as walking, cycling, swimming, or dancing.
To get and stay healthy, do the work at a level that suits you — moderate or strong. Try to do:
- Moderate work at least 2½ hours a week. One way to do this is to be active for 30 minutes a day, at least 5 days a week. Medium activity means things like fast walking, cycling, or ballroom dancing. But any activities — including daily activities — that raise your heart rate may be included. You can see your heart is beating fast with this kind of activity.
- Active work for at least 1¼ a week. One way to do this is to be active for 25 minutes a day, at least 3 days a week. Heavy activity means things like running, cycling fast, or skiing. You breathe faster and your heart beats faster with this type of activity.
- To reduce your risk, work more than 10 minutes at a time. Try aerobic exercise for an average of 40 minutes. Try to do this at least 3 or 4 times a week. Exercise (fast walking, jogging, swimming, cycling) is best.
Ask for help to change your healthy lifestyle
Tell your doctor if you have trouble making work a part of your daily life. Your doctor may refer you to a counselor who specializes in helping people to adjust their lifestyle.
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