The modern lifestyle is fast becoming sedentary with an increased reliance on technology and the availability of better facilities. While one may feel comfortable having everything on their doorstep, the inactive lifestyle is gradually taking its toll on our overall well-being. Especially it is affecting the health of our heart and increasing the risk of cardiovascular diseases. This silent impact can be deadly if we are not careful. Taking time to exercise every day is important to keep your heart healthy and increase overall well-being. Among the best and safest heart exercises are brisk walking, jogging, bicycling, swimming, aerobics, treadmill, etc. You have to remember not to strain your heart with heavy exercises that you are not used to. Lifting heavy weights or exercising for more than an hour a day can be harmful to your heart and may even increase your risk of sudden cardiac death. (Also read: Sitting too long? 5 exercises to reverse the harmful effects of sitting for a long time)
Sedentary lifestyle risks heart health
“One of the main causes of heart disease is a sedentary lifestyle. Exercise plays an important role in maintaining heart health. The American Heart Association recommends a minimum of 150 minutes a week or 30 minutes daily of physical exercise to prevent heart disease and maintain overall heart health.The simplest exercise recommended is 30 minutes of brisk walking daily.Other exercises include jogging, bicycling, swimming, aerobics, treadmill, etc. says Dr. Pavan Kumar P Rasalkar, Interventional Cardiology Consultant, Fortis Hospital, Nagarbhavi, Bangalore.
“However, it must be remembered that excessive exercise, especially lifting heavy weights, or exercising for more than an hour a day can be detrimental to the heart, as it can precipitate heart disease, including sudden cardiac death. For Therefore, low-to-moderate-intensity exercise for 30 minutes every day at least 5 days a week goes a long way toward maintaining heart health,” warns Dr. Pavan.
Dr Pranay Anil Jain, Senior Consultant – Cardiology, Ramkrishna CARE Hospitals, Raipur shares five exercises that can help strengthen your heart if you lead a sedentary lifestyle.
Exercises for a sedentary lifestyle
1. Walking briskly
It is a good exercise that does not require specific arrangements and can be done anywhere and at any time. If it is done regularly for at least 30 minutes for at least 5 days a week, it significantly improves the functional capacity and resistance of the heart. Similar effects are seen when jogging and running for at least 90 minutes a week.
2. Cycling
Cycling is a good form of exercise, improves and strengthens the thigh muscles, is good for the knee joints, and reduces plaque buildup in the heart muscle. It also improves the strength of the heart muscle.
3. Weight training
This helps build muscle, reduce fat storage, mobilize fat, and burn fat. Helps to reduce weight. The overall effect is that you have a lean muscular body with less fat and a healthy heart.
4. Interval Training
It is a form of exercise that combines short bursts or high-intensity exercise with rest, such as a minute of running followed by three minutes of rest. It has been shown to reduce weight and improve heart strength.
5. Swimming
Swimming is generally considered a leisure activity and is a good form of exercise for the muscles of the entire body, including the heart. It improves the function of the cardiac muscle, the metabolism and reduces atherosclerosis of the cardiac arteries.
Dr. Kumar Kenchappa, Consultant – Interventional Cardiology, Manipal Hospital Hebbal suggests the following exercises for heart health:
– Walk at a brisk pace from 45 min to 1 hour at least 6 days a week.
– Weight training: this can help burn fat in our body and will also contribute to the accumulation of muscle.
– Swimming is another good exercise that is equivalent to aerobics that helps strengthen the heart.
– New concepts called interval training or high-intensity intermittent exercises are also emerging. This workout helps improve HDL (high-density lipoprotein) and helps increase metabolism.
– Bicycling is considered equivalent to jogging or brisk walking. Cycling not only helps improve overall physical health, but is also beneficial for mental health
– And last but not least, Yoga, which can help reduce stress level.
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Source: news.google.com