The best exercises for heart health include cardio, strength training, and flexibility workouts. These exercises can strengthen the heart, potentially reducing the risk of a stroke or heart attack.
According to the Centers for Disease Control and Prevention, many seniors in the US don't meet the recommendations for physical activity. About 28% of seniors are inactive. Getting regular exercise is essential for healthy aging and may help prevent chronic health conditions like heart disease.
The best exercises for heart health are categorized into aerobic, resistance, and flexibility workouts. Heart-healthy movement may strengthen your heart muscle, improving your overall health and longevity.
What type of workouts should you add to your routine? Read on to find out about how to build a healthier retirement in Sheboygan, WI.
The National Institute on Aging recommends 150 minutes of moderate-intensity aerobic activity and two days of muscle-strengthening exercise a week. Exercising regularly may help strengthen your heart. It could help reduce your risk of heart conditions, including stroke and heart attacks.
Here are a few heart-healthy exercises you can add to your routine.
Low-impact cardio can help improve circulation while lowering blood pressure.High blood pressure is a marker of heart disease.
As you continue working out, aerobic exercises may help improve your cardiac output. This could help reduce your risk of type 2 diabetes.
Try to schedule 30 minutes of aerobic activity a day, five days a week. Explore your senior living community's events and activities calendar for classes, such as:
Resistance training can help reduce body fat, improving your composition. Otherwise, excessive belly fat may increase your risk of heart disease.
As you reduce body fat, you'll gain lean muscle mass. This may boost your good cholesterol while lowering bad cholesterol.
Schedule two strength training sessions into your week, such as:
Flexibility and balance workouts may improve your musculoskeletal health. Remaining flexible and mobile may allow you to maintain your independence as you age.These exercises can help reduce muscular issues and joint pain.
For heart-healthy movement, try tai chi or yoga. You can add these exercises to your routine before or after cardio and strength training workouts.
Yoga may help calm the mind and body. It could help relieve stress, which could lower your blood pressure.
Engaging in regular physical activity may help prevent certain diseases and chronic conditions that are common among older adults. These include:
Resistance training can strengthen muscles in your arms and legs. This may help reduce the demand on your heart. Improving your strength can make performing aerobic exercises easier, which can benefit your heart health.
Balance and flexibility exercises may help reduce your risk of falls and injuries. It can keep muscles from getting too tight, which may minimize pain symptoms.
Low-impact cardio may benefit your heart health by:
As you first begin working out, take it slow.Over the span of months, increase your:
Slowly progressing your workouts can help you gain confidence. You can develop a consistent routine to continue experiencing health benefits.
Before working out, consult a doctor, physical therapist, or personal trainer. They can help you develop a workout plan based on your health and abilities. A doctor can:
Warm up before each workout and cool down after exercising.This may help reduce your risk of injuries and other events, such as a stroke or heart attack.
Set fitness goals that are specific, realistic, and attainable. Setting goals can help you track your progress. To maintain your motivation and accountability, celebrate your successes.
Try to identify potential challenges before they impede your progress. For example, you can work out in your senior living community's fitness center if it's raining. If you lack motivation, exercise with a friend who will hold you accountable.
Try to engage in a variety of different activities. You can find fun exercise classes through your senior living community's fitness program. Joining a group can increase accountability while ensuring you use the proper techniques.
Yes, you can strengthen a weak heart, improving its ability to efficiently and effectively pump blood throughout the body. Lifestyle changes that can strengthen your heart include:
Consult your doctor for personalized recommendations to further improve your heart health.
No one activity will strengthen your heart more than others. However, you can make different lifestyle changes to improve your heart health.
Prioritize exercising and eating a healthy, balanced diet.Consider switching to the DASH diet and eating nutrient-dense foods. You can discover heart-healthy dishes through your senior living community's dining program.
Exercising can help you lose weight. Maintaining a healthy weight can decrease inflammation, improve cholesterol levels, and ease the heart's workload.
The best exercises for heart health are a mix of aerobic, resistance training, and flexibility exercises. You can develop a heart-healthy routine through your Sheboygan senior living community.
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