SEPTEMBER 2024
Activities that can promote cardiovascular health
Resolving to be physically active is an important step towards heart health and overall well-being. Exercise is one of the most effective tools for strengthening the heart and avoiding various illnesses, including high cholesterol, that can affect cardiovascular health, according to Johns Hopkins Medicine.
Here are the guidelines recommended by the American Heart Association and Johns Hopkins Medicine.
• Get 150 minutes per week or more of moderate-intensity aerobic activity or 75 minutes per week of vigorous-intensity aerobic activity, or a combination of both. These activities can include running, cycling, swimming, and others that will get the heart pumping.
• Incorporate moderate- to high-intensity muscle-strengthening activity at least two days a week.
• Strength training should be designed to work the entire body. It doesn’t have to be traditional weightlifting, either. Body weight exercises, yoga, Pilates, and even tai chi can build strength and offer additional benefits like improving balance.
• Consider HIIT exercises. HIIT stands for high-intensity interval training, which involves exercising as hard as one can for a short period, and then resting briefly before exercising hard again for a short period. While there are many different HIIT programs, UT Southwestern Medical Center says a popular one involves exercising hard for four minutes, followed by three minutes of recovery time, for four cycles total.
• While stretching, flexibility and balance exercises do not directly affect heart health, they do help one stay flexible and free from joint pain and other issues that can sideline a person from exercise. Doing what one can to protect against falls and reduce risk of being sedentary will benefit the heart in the long run.
• Don’t discount everyday activities in relation to how they can enhance heart health. Walking, gardening, playing with children, or tossing a ball to a family pet are beneficial aerobic activities.
Heart health is something to take seriously, and exercise plays a key role in strengthing the heart.
