Finding the Right Exercise for Heart Health
Exercise is a simple but powerful way to keep your heart healthy and improve overall wellbeing. Physical exercise covers three core areas: aerobic conditioning, strength, and flexibility. No physical activity program is one-size-fits-all, however. Some people need more strength training, while others should focus more on building aerobic capacity. Talk to your doctor to figure out how, and how much, you should be exercising.
Activities for Aerobic Conditioning
Any activity that raises your heart rate beyond a resting level can help your aerobic conditioning and improve your cardiovascular health.
Depending upon your current condition, your doctor will recommend an appropriate level of aerobic exercise. Some people might benefit from mild exertion, such as 20-minute walks twice a week, while others might complete more vigorous activities, such as running or swimming. Work with your doctor to determine the type, duration, and intensity of aerobic activities that will fit your needs.
Activities for Strength
Weight-bearing activities, such as weight lifting, resistance band exercises, and yoga, build strength and improve muscle tone. Some of these exercises can also increase your heart rate, leading to improved heart health.
Activities for Flexibility
By making other physical activities easier, any effort to keep your muscles and joints flexible can support improved heart health. In addition to helping you build strength, yoga, pilates, and aqua fit classes can help you maintain flexibility.
Best Exercise for Congestive Heart Failure
Congestive heart failure occurs when the heart – our most solid organ – fails to pump blood as well as it should. Because the cells and tissues cannot acquire enough blood, everyday activities become difficult or even impossible. Heart failure is a severe condition, but it does not signal the end of the world. The following lifestyle changes can help mitigate the disease’s damage:
- Aerobics – According to the American Heart Association, aerobic exercise is quite safe and highly beneficial to congestive heart failure patients. A few options include walking on the treadmill or cycling on a stationary bike.
- Strength – You can certainly undergo strength training after suffering from heart failure. Slow, controlled movements and proper breathing patterns can help you strengthen your heart muscle without straining yourself.
- Recommendations – First and foremost, speak with your doctor to develop an appropriate exercise program. General guidelines for patients typically include 20 to 30 minutes of aerobic exercise three to five times each week. Avoid unnecessary strain.
What is the average heart rate for women during exercise?
When you work out, do you push yourself too far — or not quite far enough? A target heart rate can help you figure this out. For women in their 20s, 100 to 170 beats per minute is ideal. Women in their 30’s should shoot for 95 to 162 beats per minute. No heart rate should surpass 200 beats per minute. That means you’re straining yourself and causing undue stress to your heart. If the rate is too low, then the intensity of your workout may feel “light” or “brisk.” It’s best to push yourself slightly harder to achieve an ideal heart rate. Doing so will ensure you see better results in weight loss and heart health. If you have a heart condition, though, you’ll want to speak with your doctor before undergoing any exercise program.
What is the healthy heart rate for men during exercise?
If you’re anything like most men, you exercise to lose weight, increase your stamina, or boost your heart health. These are good reasons! The one thing you don’t want to do is waste your exercise time. If you’re not pushing yourself enough, you might as well not go. Push yourself too hard, however, and you’re likely to visit the doctor that same week. It’s all about balance. Part of that balance comes from understanding your heart rate — the number of times your heart beats in a single minute. Your target rate, according to the American Heart Association, should be between 50 to 85 percent your maximum rate. Men can find this by subtracting their age from 220. For example, if you’re 40, your max heart rate is 180. Your target rate is 180 multiplied by .50 or .85. This makes your target rate between 90 and 153.
We Can Help You Create Your Plan
Brookhaven Heart’s commitment to your heart health includes helping you develop an effective exercise plan. Contact us today to learn more about building a personalized physical activity plan:
Patchogue: (631) 654-3278
New Hyde Park: (631) 654-3278
Email us directly via our online form.
Brookhaven Heart is your partner in exercise and heart health.