Cardiovascular health involves the health of the heart and blood vessels. Cardiovascular disease is the leading cause of death globally, estimated at around 17.9 million people annually. And this number is rising due to unhealthy lifestyles.
Good habits and a little daily exercise keep your heart healthy and improve cardiovascular health.
How to improve your cardiovascular health?
Considering these precautions for cardiovascular health keeps your heart healthy and benefits the body. These habits will help you live a healthy and long life.
• Avoid smoking
Smoking is the worst for your body. Take the help of a professional and quit smoking as soon as possible before it’s too late. Also, stay away from any kind of tobacco products like chewing tobacco, vaping, etc.
• Be active
Most jobs require you to sit in front of a computer all day. The only solution to keep your body healthy is to be active. Take a few minutes of break every hour and go for a little walk, drink water, and move your hands and legs.
• Avoid junk food
Try to avoid junk food as much as possible. Even if you have to eat outside, choose healthy meals. Junk food is bad for cardiovascular health and adds cholesterol to the blood vessels.
Top 10 exercises to improve cardiovascular health
Walking is one of the easiest exercises you can start with. First, get a daily routine of walking for at least 30 minutes. Then, slowly add jogging to your walking session to increase the intensity.
Incline treadmills are also suitable for high-intensity walking. They help tone the muscle, improving hamstrings and strengthening ankles too.
Swimming is the best cardiovascular exercise for people who like to get into the water. Apart from the heart, it also strengthens the legs, shoulders and arms. It also helps in maintaining body weight.
3. Interval training
Interval training is best for people with heart disease and diabetes. Interval training includes intense exercise for a few minutes and light exercise for a long period. For example, walk for 15 minutes at a normal pace, then walk at a brisk pace for 1-2 minutes, and again start walking at a normal pace for 15 minutes.
4. Weight training
Weight training helps you build muscle while maintaining your body weight. Your heart races at speed while doing weight training, and when you take a rest, it slows down. It is also a kind of interval training.
Cycling has a similar benefit to jogging or running. If you have heavy upper body weight and are looking for a way to jog without impacting your joints. Cycling is the exercise for you.
If you don’t want to go outside to cycle, you can do it in the gym with stationary cycles.
Yoga is excellent for overall body function, including a calm and focused mind. It also makes your stiff body flexible. You can start with low-intensity yoga positions that suit your body. And increase the intensity and time according to your comfort.
Yoga doesn’t require lifting weights or running at a fast pace. Instead, you can do it in your room in a comfortable position.
Pilates helps you do your daily activities with more ease and power with less pain. It’s a low-impact, challenging exercise that aligns the body, fine-tunes movement patterns, and strengthens the core muscles. Core muscles are the foundation of a fit body and healthy heart.
If you’re looking for a way to exercise while doing some fun and enjoy moving with the rhythm. Dancing is the best exercise for increasing vascular functioning.
Dance classes are available in gyms, or you can join special aerobic dance classes.
Skipping is good for pumping the heart quickly. All you need is a skipping rope and a place to stand.
You can also do it in your room if the roof is high enough. Or you can go skipping in the park.
A quick 10 to 15 minutes skipping session will make your heart race and pump the blood into the vessels quickly.
10. Stair climbing
As easy as it sounds. Take the stairs instead of the elevator whenever you get the chance.
Coming down stairs is easier than going up, so start with that. But when you build a little strength, try going upstairs.
In your office building, go up at least a few stairs and take the rest of the floors in the elevator to reward yourself.
Cardiovascular exercise is important for the heart’s good health. But it also benefits the overall body. You don’t need to put much effort into starting cardio exercise. You can start it from your room. It doesn’t take much time or money.