You should lead an active lifestyle to help strengthen your healthy heart . Exercise is never too late and even brisk walking for 30 minutes a day could make a huge difference in your overall health. Heart disease is the leading cause of death in the United States, accounting for one in every four deaths.
Heart disease can be prevented with exercise. In this article, you will find a list of exercises that are proven to help your heart stay healthy and strong. Lunging all day long is a great way to help you burn calories while strengthening your legs without the need for a treadmill.
Knee raises are a great exercise to do anywhere. You can stretch your hamstrings by bending at the waist with your back straight, and raising up on your toes before bending back down.
One recent study found that people who didn’t exercise were more than twice as likely to get heart disease than people who were active.
Regular exercise can help you:
- Burn calories
- Lower your blood pressure
- Reduce LDL “bad” cholesterol
- Boost your HDL “good” cholesterol
Burn calories
Exercising burns calories, which can help you lose weight. Exercising for 30 minutes a day, 5 days a week can help you lose 3 pounds per month. Working out on the weekends is just as good as working out on weekdays. By exercising, you can increase your metabolism, which helps burn calories.
Exercising burns fat and increases the number of calories burned. Exercise can boost your mood and reduce stress. It is a great stress-buster. Exercising makes you feel good about yourself.
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Lower Your Blood Pressure
Switching lifestyles can be a daunting task. With a little guidance and patience, you can lower your blood pressure and achieve a healthier lifestyle. Here are three easy steps: cut out processed foods and sugar. Eliminate or reduce alcohol. Drink more water if you need to dip into that emergency stash of cookies, muffins, and donuts to get through a rough patch, know that it’s not the end of the world.
You can always go back to your healthier lifestyle later on. Just be sure to smell the roses along the way! I hope that these tips will help you stay on track with your healthy lifestyle. If you have any questions about anything, feel free to ask them in the comments below! Share your thoughts!
Reduce LDL “Bad” cholesterol
Researchers have found that the plant sterol pectin lowers LDL cholesterol by 10-20%. Pectin is a type of soluble fiber found in fruit and vegetables like apples, oranges, and carrots. Researchers have found that plant sterols (a type of soluble fiber) have a cholesterol-lowering effect. Stanols are one type of plant sterol. Researchers have found that consuming 2-3 servings of whole-grain food per day can reduce LDL cholesterol by 11%-20%.
Boost Your HDL “Good” Cholesterol
The best way to boost your HDL “good” cholesterol is by exercising and eating a low-fat diet. Diet plays a key role in the formation of HDL cholesterol. Foods such as avocados, nuts, and seeds are rich in monounsaturated fats that actually increase levels of HDL cholesterol. What is the difference between LDL and HDL cholesterol? LDL refers to “bad” cholesterol, while HDL refers to “good” cholesterol. LDL is low-density lipoprotein. HDL is high-density lipoprotein.
How to Start Exercising
First, think about what you’d like to do and how to fit it into your schedule. If you prefer exercising at home, there are many apps and websites that can help guide your workouts. If you prefer working out with a trainer, there are many options available. And if you want to take an exercise class, there are many options available, too.
If you’re up to the challenge of achieving something difficult, setting a goal and following through with it is very possible. It’s never too late to start taking action! You don’t have to spend time lamenting about how things used to be.
If you’re looking to start a jog, one way is to combine walking and running with bursts of jogging in between. Start by walking for a while, then run for a short period of time before walking again. Gradually build up the amount of time you spend running and at some point begin doing it longer than you walk.
Don’t neglect to check in with your physician. They’ll make sure that you have all the necessary information to engage in common leisure activities and let you know what limitations might be in place.
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Types of Exercise
Your exercise plan should include:
Aerobic exercise (“cardio”)
Running, jogging, and biking are some examples of ways to get your waxy on. They help you move more quickly and reach that goal of being cardio-ready. Great! It’s important for the environment and is safe for your joints too. If you’re having a hard time talking, try swimming or walking. This will help you keep safe and reduce the strain on your body.
Stretching
You’ll become more flexible if you do this a couple of times a week. Finished exercising? Stretch gently — it shouldn’t hurt. Strength training. If you’re looking for some cardio exercises to help you burn off the extra calories from Thanksgiving feasts, then consider getting a resistance band, weights, or even your own body weight. Do it 2-3 times a week to give your muscles time to recuperate.
How Much Should You Exercise and How Often?
Aim for at least 150 minutes a week of moderate-intensity activity (such as brisk walking). That amounts to about 30 minutes a day at least 5 days a week. This is the recommended number of hours per week from the American Council on Exercise and falls within their guidelines. If you’re just starting out, think about how much time it could save you
Keep your workouts low-intensity at first, but increase the intensity with time. Make sure your body is able to adjust – take breaks and be careful not to push yourself too hard. This can make it more fun to change it up.
Exercise Precautions
This typically means exercising every day and spending time with your doctor. It’s important to be aware of the symptoms of a heart attack. If you’re experiencing any of these, call for help and make sure that your chest pain, sweaty or feverish state, skipped heartbeats, or dizzy spells are taken seriously. As your muscles get used to the workout, you might find that you like how you feel after each new workout.
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