World Heart Day 2023: 10 Exercises That Will Help You To Reduce Chances Of Stroke

Maintaining good health is of utmost importance, and one key aspect of this is prioritizing exercises that promote heart health. Neglecting physical activity and adopting unhealthy eating habits can significantly elevate the chances of developing heart disease and suffering from strokes. According to recommendations by the American Heart Association (AHA), engaging in regular physical activity and eliminating harmful behaviors like smoking are additional steps one can take to ensure the optimal condition of their heart. Nevertheless, individuals with pre-existing heart conditions must exercise caution when choosing their workout routines. This article aims to outline some safe exercises that contribute to the preservation of heart health and vitality, as well as those that should be avoided. Keep reading for more information!

If you are at risk of experiencing a stroke or have a history of heart problems, it is crucial to collaborate closely with your healthcare professionals to devise a suitable plan. Any general or online recommendations should never override the advice provided by certified experts who possess a comprehensive understanding of your unique circumstances. Particularly when dealing with medical conditions, a tailored program is often the most effective approach.

A study examining the health records of over 50,000 individuals discovered that those who engaged in a minimum of 500 metabolic equivalent minutes of physical activity per week were 17% less likely to encounter cardiac issues. This research was presented during the 71st Annual Scientific Session of the American College of Cardiology. Remarkably, individuals dealing with anxiety or depression found even greater benefits from regular exercise, experiencing a 22% reduction in risk compared to a 10% risk reduction in those without such conditions.

# Walking

As per guidance from the American Heart Association (AHA), engaging in moderate to brisk walking stands out as one of the most effective outdoor activities for enhancing heart health. Incorporating a combination of moderate and brisk walking into your routine can lead to improved cardiovascular performance without exerting excessive strain on your respiratory system or causing excessive fatigue.

In alignment with the AHA's recommendations, it is encouraged to "walk with purpose." Whether you find yourself stressed, in need of fresh air, or seeking inspiration, embarking on a walk can be a beneficial choice. This walk could involve bringing your pet or baby along for a leisurely stroll, participating in a walk for a charitable cause, or joining a group of friends for a sociable outing. Notably, such walking endeavors offer significant advantages for both your physical and mental well-being. Don't forget to bring a bottle of water along to stay adequately hydrated during your walk!

# Cycling

Cycling, whether it's riding a bike or bicycling, serves as an excellent form of low-impact cardiovascular exercise to maintain the well-being of your heart. Scientific studies have provided evidence indicating that bicycling can contribute to a reduction in the risk of cardiovascular disease (CVD) among both middle-aged men and women. Furthermore, a separate study revealed that individuals who incorporated cycling into their routines experienced a noteworthy 11-18% decrease in the likelihood of developing coronary heart disease. Instead of relying on a car for short-distance commuting, consider utilizing a bicycle. This choice not only promotes cardiovascular health by getting your heart rate up but also helps tone the muscles in your calves, thighs, and glutes.

# Playing A Sport

Do you have a passion for sports or have you harbored a long-standing desire to engage in one? If so, it's high time to experience the rush of adrenaline and the surge of serotonin. Participating in a sport, whether it's badminton, tennis, or basketball, facilitates enhanced circulation and oxygen delivery to the body, igniting the heart's vigor and thereby promoting better cardiovascular health. Nonetheless, if you currently contend with a pre-existing heart condition, it's crucial to steer clear of strenuous exertion and engage in a dialogue with your healthcare professional before embarking on any sporting activities or group involvement. Your physician may offer recommendations for low-impact exercises that can assist in maintaining your fitness levels safely.

# Swimming

Swimming constitutes a comprehensive workout that enhances cardiovascular capacity, muscle strength, endurance, and overall fitness. Nevertheless, it may not suit everyone's circumstances. If you currently have a pre-existing heart condition, it is advisable to consult your healthcare provider to determine whether swimming is a suitable activity for you.

# Household Chores

Certainly, maintaining good health doesn't necessarily require a visit to the gym. Everyday household tasks provide an excellent opportunity to keep your body in motion and stay physically active. Engaging in activities such as cleaning, dusting, reorganizing the kitchen or wardrobe, and tending to plants can effectively contribute to the maintenance of a healthy heart.

In addition to aerobic exercise, it's beneficial to incorporate strength training into your regular routine. This form of physical activity not only aids in enhancing the strength of your heart muscle but also helps in sculpting your physique. Allocating just 30 minutes to strength training twice a week can yield significant advantages.

# Resistance Band Exercises

Incorporating resistance training into your exercise regimen is an excellent means of introducing a higher level of intensity to your workouts. Research has demonstrated that resistance exercise has the potential to diminish the risk of cardiovascular diseases (CVD) in women across all age groups, as well as contribute to the reduction of body fat, blood sugar levels, and overall cholesterol.

Resistance bands are available in various thicknesses, and it is advisable to commence with one that offers the appropriate level of resistance corresponding to your current fitness level. Below are several resistance band exercises you can incorporate into your routine.

# Weight Training

Love working out with dumbbells, barbells, and the Smith machine? Well, they are good for keeping your body and heart in shape. Yes, weight training was considered unsafe for people with heart disease, but new findings show that it is safe and effective. Talk to your doctor and do the weight training under the supervision of a certified and experienced fitness professional. Exercises customized to your needs can get you better results.

# Bodyweight Exercises

If you do not like to lift weights, you can do bodyweight training. In this workout, you lift your body’s weight instead of dumbbells or weight plates. It can include moderate to high-intensity exercises like push-ups, mountain climbers, high jumps, squats, etc. Your trainer will design a safe and effective bodyweight training program, depending on your fitness level and heart condition.

# Stretching

Stretching the muscles after your workout routine helps cool them down (walk or jog to warm up the muscles before exercising). You can also do exercises like touching the toes, calf stretches, and neck and arm stretches while sitting. Stretch for a good 10-15 minutes every day.

# Yoga

Yoga asanas and pranayama are great for improving heart health. They improve muscle tone and lung capacity while relieving stress. Scientists state that yoga is a useful lifestyle intervention for managing cardiovascular diseases. Rehabilitation trainers also believe that yoga adds value to recovery therapy for people with CVD.