You’ve probably heard that you can’t exercise your way out of an unhealthy diet. That may be true, but when it comes to boosting your metabolic health, you need both diet and exercise to keep your heart strong.
You can improve your heart health simply by changing your exercise habits. If you’re willing to add at least 30 minutes of movement into your daily regimen, you may start to see significant changes in your metabolic markers, your physical endurance, and your waistline.
Why is heart health training important?
Heart training is an essential component of metabolic health. Truthfully, it’s one of the most significant things you could do to prevent heart attacks, strokes, and similar illnesses.
Research shows that 30 minutes of exercise per day can vastly improve cardiovascular health. Strengthened muscle walls allow the body to pump more blood with each contraction and feed the brain more oxygen. As a result, heart stress is reduced, blood pressure drops, and the body regains control over its metabolic processes.
Regular exercise may even lead to:
- Improved myocardial perfusion
- Increased high-density lipoprotein
- Reduced cardiac stress
Heart-focused exercise is neither complex nor time-consuming. Since exercise is a cumulative function, a few minutes of dedicated time throughout the day can make a significant difference on your cardiovascular health.
Simple exercises for heart disease prevention
Heart disease prevention starts with consistency, discipline, and a willingness to embrace healthy changes.
I recommend following a regimented plan and making time for at least thirty minutes of physical movement per day. This may include one of these seven exercises, all of which have proven benefits for cardiac health.
1. Resistance training
Many of us think of cardio exercises when we think of heart health. However, resistance training is one of the best and most effective ways to boost metabolic processes over time.
Just a half hour of resistance training three times per week can increase HDL levels, lower LDL levels, and improve blood sugar control. Studies suggest it lowers the risk of all cause mortality by 40% to 70%.
You can start by lifting weights every other day, focusing on different muscle groups each time. You may want to branch into body weight exercises or more complex movements as you become more confident in your skills.
2. Jogging
Jogging is a fantastic way to ease your body into aerobic activity. It’s simple, easy on the joints, and can be done just about anywhere.
Aerobic exercise has been linked with all sorts of heart health benefits, from reduced blood pressure to increased HDL levels. It also happens to be a cost-effective form of movement—you don’t need a gym membership to get your heart moving.
Try jogging around your neighborhood each morning, or close the day with a brisk jog around the house and back. Even 10 minutes a day can reduce your risk for heart disease by 50%.
3. Swimming
Swimming is another excellent aerobic activity that is gentle on the joints and great for the heart. In fact, swimming has been shown to be one of the best exercises for people with heart conditions.
Like jogging, swimming can help reduce blood pressure, improve HDL levels, and increase myocardial perfusion, or the blood flow within the heart muscle. Even water aerobics or water walking can provide some positive benefits.
Remember to start small and build your way towards longer exercise times. You may want to explore opportunities for water access even during the fall and winter seasons.
4. Cumulative cardio
As mentioned, exercise is about daily consistency rather than a one-time occurrence. Science continuously reaffirms that movements throughout the day are better for your heart than an hour in the gym.
I suggest focusing on small, cumulative actions that work to improve your cardiovascular health. Try using the stairs at work rather than the elevator. Take a longer walk after lunch or dinner. Practice wall sits while watching TV.
Regardless of what you choose, cumulative frequency exercise is an excellent way to mindfully work on your heart health.
5. Yoga
Light cardio combined with mindful stretching can improve flexibility, reduce stress, and lower blood pressure. Multiple studies find that yoga may help patients reduce specific cardiac risk factors, namely hypertension and obesity.
Start with basic stretches in the morning or evening. As you become more flexible, you can explore different Yoga poses and levels of intensity.
6. HIIT exercise
Sometimes referred to as interval training, HIIT is an umbrella term for exercises that require high-intensity bursts of energy followed by a short period of recovery. You have likely heard this used in running regimens: 30 seconds of hard running followed by one minute of recovery.
Today, HIIT is considered to be an excellent form of exercise for cardiac rehabilitation. Try using HIIT regimens with:
- Running
- Push-ups
- Jumping jacks
Keep in mind that these exercises aren’t for people with a history of joint pain.
7. Playing sports
Soccer, basketball, and tennis all have one thing in common: they raise your heart rate and strengthen your muscles over time.
Sports also happen to be an enjoyable way of adding exercise into your daily schedule.
Shooting hoops, practicing your batting average, or scoring long-distance goals lets you improve your heart health while having fun along the way.
Kickstart your heart-healthy exercise regimen with metabolic coaches
These seven exercises are a great starting place for metabolic health. However, they’re certainly not an end-all-be-all. To enhance your metabolic health in a more sustainable manner, you may need to turn to heart health coaching.
If you are not already working with a metabolic health coach for heart health training, I highly suggest you do so. These professionals are equipped to provide deeper insights regarding your metabolic health and daily habits, including personalized exercise suggestions that work in tandem with your needs.
If you’re not sure where to start, you’re welcome to book a complementary call with me today. I’d be happy to take a closer look at your current exercise plan, then provide some options and personalized suggestions that address your unique situation.