In addition to heart-healthy supplements, such as Magnesium, Omega-3s and Coenzyme Q10, daily physical activity has been linked to lower risks of coronary heart disease, high blood pressure, type 2 diabetes, certain cancers, depression, and some other chronic conditions in people ages 18 to 64.
The World Health Organization (WHO) recommends actively participating in some form of moderate-intensity aerobic exercises for 150 minutes per week or vigorous aerobic exercises for 75 minutes per week. Physical activity combined with supplements and proper nutrition is the best to ensure your heart remains strong and healthy.
Here are some heart-healthy exercises that we love.
Yoga involves both movement and controlled breathing. Its benefits include easing chronic low-back pain, reducing stress, and improving strength and flexibility. Have a desk job? Yoga can also counteract the effects of sitting too much and be used to improve heart health. However, yoga of any type – Yin Yoga, Gentle/Restorative Yoga, Vinyasa, Ashtanga, and Bikram (also known as hot yoga) – should be in addition to WHO requirements.
Aerobic exercises (also known as cardio) can include brisk walking, jogging, running, swimming, walking up and down flights of stairs, biking – really anything that makes you move and burns calories. The simplest and most rewarding change you can make to improve your heart health is to simply start walking in nature. Nature provides a host of additional benefits, including providing essential vitamin D, reducing stress, and improving sleep.
The American Heart Association recommends strength and resistance training at least twice per week. Strengthening your muscles through weight-bearing exercises can help you meet fitness goals. This is because stronger muscles boost your body’s metabolic rate, which helps you burn more calories, even when your body is at rest. Benefits include increased endurance, lower risk of injury, and improved muscle mass.