5 Exercises You Can Perform To Strengthen Your Heart

Your heart is the powerhouse that keeps your body going. By pumping blood, it provides other organs with the nutrition andoxygenthat they need.If your heart isn’t working optimally, it impactsyour overall health. Conditions such as obesity, high cholesterol and high blood pressure increase the stress on your heart. High pressure can eventually lead to a heart attack, stroke or other cardiovascular diseases. So,to care for yourheartexercise regularly. Exercising tackles obesity, high cholesterol, high BP and even conditions like diabetes.

It strengthens and builds heart muscles, and helps your arteries dilate more easily. In other words, your heart is able to pump blood more effortlessly.Research indicates that just 30 minutes of exercise, 5 days a week is enough. It will improve your heart’s health and also lower your risk of heart disease. So, take a look at the forms of heart exercises good for cardiachealth, and how to perform specificheart strengthening exercises.

# Aerobic exercises

Aerobic exercises are more commonly known as cardio exercises. They are considered to be thebest exercise for hearthealth. This is becausethey get your heart rate up and help you sweat. Over time, aerobic exercises help you lose weight, lower blood pressure and improve blood circulation. Another excellent benefit is thattheyenhancehow well your heart pumps. This is known as an improvement in cardiac output.Pickaerobic activities if you are looking for anexercise for heart and lungsto improve theirefficiency.

# Strength or resistance training

To keep yourheart strongexercisediligently, especially if you’re overweight. In addition to cardiovascular exercises,dostrength training. Also known as resistance training, this form of exercisereducesfat. In combination with aerobic exercises, strength trainingalsolowers cholesterol.

While strength training is immensely beneficial, keep these two points in mind.

- Focus on all areas of your body, not just your thighs or belly.

- Do strength training exercises 2 to 3 times a week. But,don’t do soon consecutive days.

# Stretching and flexibility

To avoidheart problems,exerciseand stretch as well. Focusing on stretching andflexibilityoffers indirect benefits. By incorporating these exercises into your routine, you can prevent muscle cramps, stiff joints,and other aches and pains. As a result, you’ll be able to continue with aerobic exercises and strength training. Think of it as a primer that will help you perform thebest exercise for healthy heart.

# Squats

You can perform resistance training using weights or your own body weight. Squats are an example of the latter. To perform a squat correctly, follow these steps.

- Stand with your feet shoulder-width or hip-width apart.

- Turn out your toes slightly, about 15°.

- Straighten your arms in front of your chest. Clasp your hands for better balance.

- Lower your hips as if youaresitting on a chair.

- As a beginner, squat until your thighs are parallel to the floor. Go further if possible.

- Keep your back straight, chest open and relax your shoulders.

- Press your heels into the floor and come back to the starting position.

- Ensure that your hipsarenot protruding backwards when you do so.

# Push-ups

A push-up is another exercise that uses your body weight to create resistance.To perform apush-upcorrectly, follow these steps.

- Perform this exercise on a mat if youare a beginner. It will give you better cushioning and grip.

- Get down on all fours. Ensure that your knees are below your hip and your palms are under your shoulders.

- Then, adjust your palms so that they are slightly wider than shoulder-width apart.

- Straighten your legs so that your weight is on your toesand palms.

- Your back and legs should form a straight line.

- Tighten your core, bend your arms and bring your chest as close to the floor as possible.

- Your elbows should now be at a 90° angle.

- Then, push your palms into the mat and raise your chest. This way you can comeback to the starting position.