Heart disease is a disease that needs to be watched out for because it can affect everyone of all ages. Some of the risk factors for heart disease include laziness, obesity, high blood pressure and cholesterol. One way to maintain heart health is to exercise regularly for the heart.
As you know, exercise has many benefits for the health of the body including for heart health. Exercise can reduce high blood pressure, excess weight, and bad cholesterol that can cause heart problems.
Here are some exercises to keep your heart healthy that you can do regularly.
Cardiovascular exercises are low to high intensity movements that can increase the strength of the heart muscle, improve blood circulation and oxygen in the body. In addition, these exercises can also help maintain blood pressure and ideal body weight.
It consists of several cardiovascular and aerobic exercise movements such as squat jumps, butt kicks, jumping jacks, running in place, back taps, mountain climbers and burpees.
How to do jumping jacks is by jumping while opening your legs and clapping your hands above your head. As for how to do mountain climbers, namely by taking a position like push-ups then moving your knees to your chest alternately. Burpees themselves are a combination of jumping, push-ups and squat jumps.
You can start the exercise with the easiest movements such as running in place for a few seconds. Before doing the heart exercises above, don't forget to warm up first for at least 5 minutes so you don't get injured.
You can do heart exercises regularly for about 30 minutes every day. You can take a break 2 times a week. In doing this exercise, you can be assisted by a fitness instructor or do it yourself by watching exercise videos at home.
Swimming is a fun exercise for the heart, can provide cardiovascular exercise and is good for maintaining heart health because it involves whole body movement. Some of the benefits of swimming include improving blood circulation, strengthening the heart muscle and other body muscles.
Not only can you keep your heart healthy, but this sport is also safe for those who suffer from heart disease. You can swim for 30 minutes regularly. For those of you who are beginners, you can try a shorter duration until you get used to it.
Running or jogging is a high-intensity exercise that has several benefits that are good for heart health and performance such as increasing heart strength and improving blood circulation. Not only that, running can also reduce excess weight that can trigger strokes and heart attacks.
Because it is a high-intensity exercise, for those of you who are beginners, you can start jogging at a speed and duration according to your ability. You can increase the intensity of running as time goes by.
Avoid jogging for too long such as more than 1 hour every day because running for too long also risks adverse effects on the heart. Morning jogging time can be done at 5 o'clock to around 8 o'clock. But you can also run in the afternoon, which is between 4 to 6 pm.
The next exercise for the heart is cycling. For those of you who can't swim or have trouble jogging, you can also keep your heart healthy by cycling.
Not only is cycling fun and stress-reducing, but it can also increase your heart rate and blood flow and strengthen your joints and leg muscles.
You can cycle regularly for 30 minutes every day, or you can also reduce the duration of cycling if you are a beginner. If you are cycling outdoors, don't forget to wear a helmet and sunscreen.
Yoga is a well-known exercise that can help improve flexibility and meditation is good for reducing stress. Meditation is also necessary for maintaining a healthy heart as excessive stress, emotions and fatigue can increase the risk of developing heart problems.
Some other benefits of yoga movements include improving breathing and blood circulation and lowering high blood pressure so that you avoid heart disease.
You can do yoga regularly 3 to 4 times a week with a duration of about 1 hour in each session.
Lifting weights is a strength training and cardiovascular exercise that can provide the same benefits as cardiovascular exercise. Lifting weights can help you lose excess weight, improve blood circulation, and build muscle strength.
To make it easier for you to lift weights, you can lift weights at a fitness center or gym. In addition to the adequate equipment, you will also be assisted by an instructor so that you avoid the risk of injury.
If you do it yourself at home, then don't forget to warm up first before lifting weights. The recommended duration of weightlifting is usually 8 to 12 repetitions.
Although it sounds trivial and simple, it turns out that walking is also included in exercise for the heart because it has good benefits for heart health. If you have difficulty doing high-intensity exercise, then walking can be an option.
Some of the health benefits of fast walking include improving blood circulation and heart rate, improving the performance of respiratory organs, and helping to reduce high blood pressure.
The duration of fast walking that you can do is about 30 minutes every day or about 7000 steps every day. You can count the number of steps you take by using a footstep counter app on your phone.
If you are confused about the right type of exercise, you can consult at Persada Hospital so that you know the right type of exercise according to your body condition.
Also Read: Check out 10 Ways to Maintain Heart Health Early!
In addition to regular exercise, you can also maintain your heart health by adopting a healthy lifestyle such as not smoking, eating nutritious foods and regularly doing heart health checks, especially if you have risk factors such as obesity, high blood pressure, and diabetes.
For those of you who are located around Malang, East Java, you can control your heart health at Persada Hospital Malang. Persada Hospital Malang provides a Cardiac Center with comprehensive cardiac facilities and services supported by technology and a professional medical team.
By doing regular heart checks, risk factors and heart disorders can be detected as early as possible. You can do a heart health check every few months.
Those are some exercises for the heart that you can try to maintain heart health from an early age. For those of you who have heart disease, you should first consult with your doctor about what exercises can be done to improve your heart health.
Check the schedule of heart doctors Persada Hospital building A to make a consultation visit at the non BPJS executive heart clinic. For BPJS patients, you can check the schedule of heart doctors at Persada Hospital building B.
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