How to Improve Cardiovascular Health
When reading up about living a heart-healthy lifestyle, we are always told to not only eat cholesterol-lowering foods but to exercise regularly too.
With our busy lifestyles, it can be tough to find time to exercise regularly.
Aside from the time restraints, not everyone enjoys working out in the gym; it can be tedious to stare at a wall while you trudge along begrudgingly on a treadmill.
Due to this one may suffer experience complications with his/her cardiovascular system.
However, there are plenty of ideas on how to improve cardiovascular health that is fun to do, so much so that you won’t even feel like you are working out!
1. Group Classes
Group classes at your local gym are a great way to work out.
A lot of people prefer doing group exercise classes as it keeps them motivated, and it is also a great way of learning how to exercise effectively. There are various group classes one can partake in, including spinning, aerobics, kickboxing and much more! If you engage in them you will improve your cardiovascular health.
Yoga is widely hailed as not only an excellent form of exercise but as being great for stress relief too.
As you may know, excessive stress levels can cause high blood pressure which, in turn, leads to heart disease.
Yoga is an eastern meditative exercise practice that involves various poses and breathing exercises. Many people find reprieve from the stresses of their daily life whilst practicing yoga and it is effective in maintaining weight and working up a sweat too.
Yoga can be practiced as part of a group class, or even in the comfort of your own home by use of instructional Yoga DVDs and books.
Each workout session should last for a minimum of 30 minutes, and most of that time should consist of cardio exercise which can improve your cardiovascular health.
Remember that the ‘cool down’ portion of your workout is just as important as the workout itself.
3. Team Sports
Joining a sports team in your neighborhood or setting up a sports league with your colleagues is another great, fun way to exercise. Sports such as soccer, netball, and cricket are all exciting team sports that get the blood pumping. This excises your heart, therefore, improving your cardiovascular health.
It’s time to get those dancing shoes out! Even if you feel like you have two left feet, there is probably still some kind of dance class for you. Modern, tap, ballroom, Latin and ballet dancing are all exciting ways to work out, and the best part is that you can make new friends at the same time too. If you enjoy dancing with a Latin twist, try a Zumba class in your area. Zumba is popular for its combination of dance and exercise and is associated with the famous line ‘have fun while you work out!’ ยน
5. Tennis or Squash
Tennis and squash are lovely sports because you can play them with a friend. There is something about playing a game either for fun, or competitively, that makes the time fly. Before you know it, you will have worked up a sweat, caught up on lost gossip and boost your cardiovascular health.
Swimming is hailed as an excellent form of exercise because it is low impact on joints and muscles. Even a daily leisurely swim in your swimming pool in summer will count as exercise, as long as you do it for more than 20 minutes each time.
Walking – something so simple with so many benefits. If you are not extremely fit and wish to build your strength up, you can start with a simple walk a few times a week. Simply moving and getting the blood flowing counts as exercise and will leave you with a healthier heart. Make your daily walks fun and take your dogs along and give them a much-needed breath of fresh air, or simply take a stroll around your neighborhood.
8. Lowering Stress
Stress is a massive influence when it comes to the onset of heart disease and other problems, which is why it is imperative that you do everything possible to keep it to a minimum. How do you do this? Begin by taking up a relaxing hobby such as yoga, meditation or reading, and dedicate a few minutes to your ‘alone time’ each and every day. If you indeed lower stress you will improve the cardiovascular health.
9. Maintain Relationships
It is a fact that simply spending time with someone close to you not only helps to reduce stress, but also has a direct, positive effect on the health of your heart. Did you know that fighting consistently with your significant other increases your chance of experiencing a heart attack by up to 34%? Time to go sort things out!
10. Eat Healthy
One of the biggest contributors to heart disease is that of cholesterol.
Bad cholesterol (yes, there is such a thing as good cholesterol) clogs up your arteries and blood vessels, eventually causing them to harden. As a result, it makes it a lot more difficult for blood to get to your heart.
You can avoid this cholesterol build-up by watching your diet closely and avoiding foods that contain trans and saturated fats (such as processed foods and red meat). However, never cut fat out of your diet completely.
Even the American Heart Association recommends this as well.
The essential fats and oils found in foods like nuts and avocados are imperative to your body’s natural functions. Eating well you will improve the cardiovascular health.
Remember that even if your heart is struggling, and even if the problem is quite severe, there will often be very few symptoms that present themselves. With this in mind, it is always wise to visit your doctor for regular check-ups – at least once every year.
Keep your heart in good condition by living a healthy lifestyle and by doing all that you can to avoid anything that may increase your probability of heart-related problems in the future. If you follow the above ideas on you will surely improve your cardiovascular health! Try them as you will live a happy life without suffering from any heart disease.