Our Heart is a muscle, and it gets stronger and healthier if you lead an active life. It’s never too late to start exercising, and we don’t have to be an athlete for that. Even taking a brisk walk for 30 minutes a day can make a huge change.
Once we get going, we will find it pays off. People who do not exercise are practically twice as likely to get heart disease as people who are active.
Regular Exercise can help you:
Lower your blood pressure
Reduce LDL”bad” Cholesterol
Boost your HDL “Good ” Cholesterol
How to Start Exercising
First, think about what you’d like to do and how fit you are.
If you want to do something which is difficult that what you can do right now, no problem. Set a goal and build up to it.
For example, if you want to run, you should start by walking and then add bursts of jogging into your walk. Gradually start running for longer than you walk.
Don’t forget to check in with your doctor. He will make sure you’re ready for whatever activity you have i your mind and let you know about any limit on what you can do.
Types of Exercise
Your exercise plan should include:
Aerobic exercise (“cardio”): This exercise includes Running, jogging, and biking are some examples. If you move fast enough to increase your heart rate and breath harder, but you should still be able to talk to someone while you’re doing it.
Stretching: You should always do stretching in the morning as it helps us to become more flexible. Always stretch after you’ve warmed up or finished exercising. Stretch lightly – it shouldn’t hurt.
Strength Training: Strength training helps you to lose your weights, resistance bands, or your own body weight for this you have to do it for 2-3 times a week.
How much should you exercise and how often?
The target should be set for at least 150 minutes a week of moderate-intensity activity. It amounts to about 30 minutes a day at least 5 days a week. If you are just getting started, you can slowly build up to it.
In time, you can make your workouts longer or more challenging. Do it gradually, so your body can adjust. Whenever you workout, keep your pace low for a few minutes at the start and end of your workout.
Healthy Advice :
Stop and get immediate medical help if you have pain or pressure in your chest or the upper part of your body, break out in a cold sweat, have trouble breathing, have a very fast or uneven heart rate, or feel dizzy, lightheaded, or very tired.