If you have read any of the other articles that we have posted about hear health and just about all the health related articles here, exercise is a common and key element to making improvements to your overall health and your life. Eating right and regular visits with your health care practitioner is also high on the list of healthy choices that we men need to make.
With making the good choice to do more exercise the question often comes up for many of us is, what can I do? I have limited “free-time”, so with the little time that I do have, what are some effective means of exercise that I can do to keep my heart healthy and while I am at it, to improve my overall health? A good question!
Good Physical Health Starts In Your Mind
And you may also be saying that you do not need to become an Olympic athlete. I just want to feel better, have more energy and be in good physical health.
Good! These are some of the right things to be thinking. The answers to these queries are not at all that complicated. Keep reading, please.
The benefits to making these changes in your routine by adding some exercise to your day-to-day activities can result in astronomically beneficial differences for your life than if you did not do any of them.
Your Heart Is A Muscle
Like other muscles in your body, your heart needs to be exercised so that you can live a longer and healthier life. If you are not already living an active lifestyle, it is never too late to start, so start right now!
You also do not have to be an athlete to live a healthy life either. There are many different exercises that you can do daily or a few times a week that will keep your heart pumping as it should.
Get Rhythm
Once you can get into the rhythm of your new exercise routine and begin to realize the benefits of the exercises, you may be surprised. People who do not exercise are almost two times more likely to get heart disease than active people.
Even taking a 30-minute brisk walk each day can make a big difference in your heart health. With regular exercise, you can lower your blood pressure, reduce LDL or bad cholesterol, boost HDL or good cholesterol, and burn calories.
The American Heart Association Recommends…
- “Get at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity, or a combination of both, preferably spread throughout the week.”
- “Add moderate- to high-intensity muscle-strengthening activity (such as resistance or weights) on at least 2 days per week.”
- “Spend less time sitting. Even light-intensity activity can offset some of the risks of being sedentary.”
- “Gain even more benefits by being active at least 300 minutes (5 hours) per week.”
- “Increase amount and intensity gradually over time.”
So, What Are Some Exercises That You Can Do To Improve Your Heart Health?
Walking
Walking may seem too easy to impact your heart health, but it is very true that walking can have a great impact on your heart health!
Speed walking is a great way to strengthen your heart, get your heart rate up, and is a lot easier on your joints than many other exercises. Walking is also easy to incorporate into your day as you can do it just about anywhere!
All you need is a pair of supportive shoes and go on a short walk during your lunch break, park further from the entrance of the grocery store, or take a long walk on the weekends. You can listen to music, talk with a friend or family member, or catch up on your favorite podcasts. This is one exercise that you will enjoy and not even feel like you are working out.
Swimming
Swimming is not just for lazy afternoons; it is an excellent exercise for increasing your heart health. Water aerobics or swimming laps are great full-body workouts that will strengthen your whole body and not just your heart. Swimming is also quite easy on the joints, much like walking. Even those with chronic joint pain can still exercise without a lot of pain that other exercises may trigger.
Weight Training
Building up other muscles within your body will help your heart health and strength. Weight training will promote the growth of muscle mass and burn fat at the same time. Some of the most effective weight training happens when you use your body weight. Exercises like push-ups, squats, and pull-ups are great exercises to contribute to bone and heart health.
You do not need to go to a fancy gym or health club. Many weight training exercises can be done in the comfort of your own home and with little or no equipment needed at all!
Yoga
Yoga may not be the first thing that comes to most people’s minds when it comes to heart health; however, it is good to do, and good for you! Doing yoga will help to strengthen and tone your muscles. Certain types of yoga can get your heart rate going more than others while still providing a calming effect that will lower your stress levels, which in turn can lower your blood pressure.
Yoga is also an exercise form that you can do from the comfort of your own home.
And yes, Yoga is not only for women. We mean can and should also reap the benefits of a Yoga program.
Cycling
Riding your bike can do more than just getting you from point A to point B. It can help to reduce the risk of heart disease. Cycling uses your large muscles in your legs, which helps to elevate your heart rate during exercise. Next time you think about going somewhere, see if it would be safe and feasible to ride your bike there rather than driving.
Interval Training
Interval training, which combines high-intensity short bursts of exercise and more extended periods of active recovery, is another excellent way to get a full-body workout in a short amount of time.
You can incorporate a quick burst of sprinting on your walk to get your heart rate up and get your heart pumping. Raising and lowering your heart rate helps to promote the burning of calories and improve blood vessel functions throughout the body.
Conclusion
There are many different exercises that you can do to promote heart health and improve your overall health. What you choose to do does not have to be complicated or costly. But you must choose to do something.
There are many things that you can do to exercise that does not require a gym membership. Stop making excuses for yourself and take care of your overall health.
Whatever you choose to do, make sure that you stick to the workout plan and push yourself a little more each day.
There are so many people in the world that needlessly suffer from heart disease. With a little exercise each day, the risk of developing heart disease and many other detrimental health conditions can significantly decrease.
The benefits of exercise far surpass the effort needed to be put in. So make the time and put in the effort.
Be A Man – Do The Right Thing. It’s Your Life. It’s Your Choice. Take Care Of Yourself. Eat Right And Exercise.
BAM!!! Be A Man! Do The Right Thing.
Be the DtRTy Guy!