by Keila Chaliotis, Staff Writer
Ok, as we all know, dealing with a disease be very tough, but there is much that can be done to make that burden lighter and at times even restore your health back to normal. In this case, we are going to talk about what can be done to avoid heart problems, how exercise can be a key factor in preventing heart diseases, and it can become handy for those who are dealing with a heart disease.
People with sedentary lifestyles often develop conditions such as hypertension (high blood pressure), stroke, heart disease, cancers (particularly of the breasts and colon), type II diabetes, rheumatoid arthritis and osteoporosis. These conditions can also contribute to the early deaths of many of its sufferers.
How often should you exercise for a healthy heart?
In general, to get the best benefits, you should slowly work up to an aerobic session lasting 20 to 30 minutes, for at least three to four times through out the week. Exercising with days of rest in between will help you keep a regular aerobic exercise schedule.
Regular exercise, especially aerobic exercise, has many benefits such as:
- Makes your heart and cardiovascular system stronger.
- Improves your circulation and helps your body use oxygen better.
- Increases energy levels so you can do more activities without becoming tired or short of breath.
- Increases endurance.
- Decreases blood pressure.
- Improves muscle tone and strength.
- Improves balance and joint flexibility.
- Makes your bones stronger.
- Helps reduce body fat and reach a healthy weight.
- Reduces stress, tension, anxiety and depression.
- Helps boost self-image and self-esteem.
- Improves sleep.
- Makes you feel more relaxed and well rested.
- Makes you look fit and feel healthy.
- Lifting Heavy Weight: Make sure that lifting or pushing heavy objects and chores such as raking, shoveling, mowing, or scrubbing are not considered dangerous for your health. The chores around the house can be draining for some people. Therefore you should make sure you only do what you are able to do without getting into the stage of fatigue.
- Exercises That Are Safe For You: Always obtain your doctor’s approval before lifting weights, using a weight machine, jogging, or swimming.
Types Of Exercises That Are Best For A Healthy Heart
There are three basic types in which exercise can be divided into:
- Stretching: Stretching your arms and legs before and after exercising helps prepare your muscles for activity and prevents injury, plus muscle strain. Stretching also increases your range of motion and flexibility to perform any exercises with ease.
- Cardiovascular And Aerobics Exercises: With this type of exercise, the heart and lungs are strengthen and the body’s ability to use oxygen improves. The most benefits for the heart are found in aerobic exercises. Aerobic exercises can help lower your heart rate and blood pressure and better your breathing over time.
- Strengthening: Strengthening exercises are not recommended for people with heart issues. This type of exercise includes repeated muscle contractions until the muscle becomes tired.
Examples of Aerobic Exercises
Aerobic exercises included are: Walking, jogging, jumping rope, bicycling, indoor or outdoor, cross-country skiing, roller skating, rowing and low-impact aerobics or water aerobics.
Now that I have provided you with the basic information above, here are some general workout tips for People with heart problems:
- Any exercise that you practice should be paced and balanced with rest.
- Isometric exercises such as push-ups and sit-ups should be avoided, because they involve straining muscles against other muscles or an immovable object.
- Do not exercise outdoors when it is too cold, hot, or humid. High humidity may cause you to fatigue more quickly; extreme temperatures can get in the way of circulation, make breathing difficult, and cause you chest pains. It would be best if you chose indoor activities such as mall walking.
- Always be sure to stay hydrated. Drinking water is important even before you start to feel thirsty, especially on hot days. Just be careful not to drink too much water. Your doctor’s guidelines about how much fluid you can have in a day should be followed to the T.
- After exercise, avoid extremely hot and cold showers or sauna baths. These high temperatures boost the workload on your heart.
- Stay clear of high ground areas when doing exercises. If you must walk in steep areas, make sure you take down the rythm when going uphill to avoid working too hard and monitor your heart rate closely.
- If your exercise routine has been interrupted for a few days, for example, due to illness, vacation, or bad weather, make sure you take it slow when you get back into the routine. Begin with a reduced level of activity, and little by little increase it until you are back where you left off.