Most people spend time at the gym to lose weight or gain a better physical appearance overall. Well, exercise has the added benefits of reducing stress and improving heart-health. The important part is selecting the right exercises, though. There are simply too many to sift through. These three great exercises have proven rather effective for heart health!
Aerobic exercise helps to improve circulation, which further results in lowered blood pressure and heart rate. In addition, this form of exercise increases your overall fitness levels and increased cardiac output. Furthermore, aerobic exercise reduces the risk of type 2 diabetes and, if you are already diagnosed with diabetes, helps to control blood glucose levels.
Ideally, you’ll want to perform 30 minutes per day, at least five times per week. Some activities involved in aerobic exercise include walking, running, swimming, cycling, tennis, and jumping rope.
Resistance training is unique. When performed correctly, resistance training can help those who carry excess weight by reducing fat and forming leaner muscle mass. A combination of aerobic exercise and resistance training has been found to raise good cholesterol levels while lowering bad cholesterol.
Ideally, you will want to complete two nonconsecutive days of resistance training each week. Working with free weights, weight machines, or resistance bands have proven effective. Or, consider push-ups and squats.
Stretching & Balance
Lastly, we have stretching and balance exercises. While neither directly contribute to heart health, they both benefit the musculoskeletal health, which allows for more flexibility and less joint pain, cramping, and muscular issues. The flexibility provided allows for more resistance training and aerobic exercise.
Perform stretching and balance exercises daily, either before or after other exercises, for the best results.