Just like ‘two peas in a pod’, heart healthy activities along with a good diet are a must to keep your heart at bay from any risks. According to the American Heart Association (AHA), one must:

• Undertake at least 30 minutes of moderate intensity activity (activities that increase your heartbeat and breathing but allow you to talk while doing it), 5 days per week for a total of 150 minutes, or,
• At least 25 minutes of vigorous intensity activities, 3 days per week for a total of 75 minutes.

A sedentary lifestyle keeps your body in a static state of worthlessness, which does no good. Any kind of physical exercise improves blood circulation and encourages weight loss reducing the risk of obesity and related ailments. So why not start with an easy-to-moderate fitness activity today!

Here’s a list of heart healthy activities you can incorporate today:

Walking

Walking is a basic and most humanly possible activity of moderate level intensity. It is a great way of getting active and keeping fit, especially brisk walking. It is fun, inexpensive, safe, and easy to fit into our hectic schedules.

Running

Taking it a notch higher, running is a vigorous level activity but just like walking, it does not require any special equipment. It is a great way to burn calories, strengthen muscles, build strong bones and improve cardiovascular fitness. You can combine running with regular intervals of walking to make it a combined intensity level activity.

Climbing Stairs

Stair climbing is considered to be a vigorous form of activity. It is usually suggested to climb 3 to 5 times a week for about 30 – 60 minutes and not more. Shoes with thick soles, firm heels and sufficient arch support are best for such activity. Stair climbing enhances blood circulation, improves energy, betters immune system, and reduces the risk of high blood pressure.

Biking

Biking or cycling is a form of exercise that can range from low impact to moderate or vigorous intensity based on the chosen route and time taken. About 30 – 40 minutes on a simple concrete path without any incline makes for a moderate workout. In case you choose uneven and inclined paths, about the same time can prove vigorous. The specific benefits of biking are that it strengthens your core muscles and reduces risks of heart attack or abnormal heartbeats.

Dancing

It is the most enjoyable form of moderate intensity exercise that is beneficial to people of all age groups. Specific dance forms have individualistic benefits like belly dancing prevents lower back problems, ballroom helps keep your heartbeats in check, and salsa lowers blood pressure and cholesterol. A good 30 minutes for 5 days a week is a great way to burn away the calories.

Swimming

One of the best forms of moderate intensity activities, swimming is a fun to learn hobby at the same time. A good 2 1/2 a week is all you need to beat your heart into shape. Swimming provides good multi – directional resistance to the body and in turn puts less pressure on your bones and joints making it the best activity for overweight people and people suffering from arthritis.

Skipping

Do you remember all the bouncing around in your childhood? Skipping is the best form of cardio that you could get. A minimum of 15 minutes a day and a skipping rope is all you need for a moderate level activity. This activity essentially helps build stamina and reduces shortness of breath. It is a catalyst for excellent blood circulation.

Yoga

Yoga is known for having various effective advantages for all our body parts and organs. Our heart is a muscle and hence has to be worked out to perform better. Overall, the calmness of yoga makes our blood vessels more elastic and lowers blood pressure. Certain postures have specific roles to play, the triangle pose increases stamina, the warrior pose keeps the heart rate in check and the bow pose strengthens the heart as a muscle.

Sources:
http://www.heart.org

Tags: Fitness, Health, Health and Nutrition, Healthy Lifestyle, World Heart Day