Many of us know that heart is a muscle and its essential role in maintaining the overall health. Regular exercises help the heart achieve the needed strength, stay fit, and function correctly, which is similar to that of other muscles in the body. Exercise is a great way to reduce stress and damage. If you are thinking of strengthening or building other muscles, do concentrate on strengthening the heart, which is vital of all the muscles.
How Do You Make Your Heart Stronger?
Part 1: Exercising
Consulting a Doctor – Strengthening of the heart muscle includes a simple activity such as walking or jogging. However, it is preferable for you to consult a doctor to obtain a professional assessment of the current health and overall fitness. Depending on the condition of the heart and overall health, the doctor will prescribe the needed regime of exercise that helps in strengthening the heart and improving the overall health condition.
Get Moving – Unlike other muscles, heart functions at all times. Therefore, it is necessary to get relief from the sedentary behavior. Rather than sitting or standing, pacing around at workplaces and home will be helpful to improve the functionality of the heart. Mild to moderate physical activity such as 30 minutes of walking or jogging provides astonishing benefits to the heart.
Moderate and Vigorous Exercises – Apart from getting up and moving, it is also necessary for you to achieve the goal of completing 150 minutes of moderate exercise for every week. Additionally, depending on your fitness level, you can include vigorous exercises to produce positive results.
Addition of Strength Training – Participating in regular strength training improves the overall fitness level apart from offering a workout to the heart. The combination helps in enhancing the functionality and circulation of the blood.
Part 2: Supporting Heart Health
Switching to Heart-Healthy Diet – Avoid sodium, sugar, and saturated fat to prevent clogging of blood vessels. Heart-healthy diet facilitates and promotes good health of the cardiovascular system. Include fresh fruits, vegetables, lean meat, beans, and low-fat dairy products.
Alcohol Consumption – Limiting the intake of alcohol consumption promotes a healthy heart. It is preferable to consume two glasses per day for men and one drink per day for women. Consuming beyond the moderate consumption level opens you to the world of health problems, including heart-related diseases.
Adequate Sleep – The average adult requires eight hours of proper sleep. Many individuals feel to achieve the goal. It is fundamental to provide relaxation to the body so that it recharges and prepares itself for the following day. Obtaining adequate sleep helps in reducing blood pressure and stress levels which in turn revitalizes the health of the body and heart.
Consulting With The Doctor – Apart from getting assessed by your doctor, it is prudent for you to converse openly about your concerns and risks related to cardiovascular diseases. Working as a team will be helpful in reducing the possibilities or threats that can cause heart diseases, heart failure, or stroke. Apart from making lifestyle changes, the inclusion of exercises, and following a diet, consulting the doctor and receiving the needed medicines will improve the heart health drastically. It is also necessary to discuss the side effects (if found).
Part 3: Avoiding Stresses
It is crucial to reduce cholesterol, blood pressure, and blood sugar levels. These three elements pose a severe threat to the development of cardiovascular diseases. However, reducing these is possible with the help of medicines, diet changes, and exercises.
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