5 Simple Exercises for a Healthy Heart

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5 Simple Exercises for a Healthy Heart
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• Your cardiovascular system is the most important
  system that needs to be in perfect condition for
  you to enjoy life to the fullest. The
  cardiovascular system includes your heart and
  circulation of 5 litres of blood through vessels.
  The system is responsible for transporting oxygen
  and nutrients throughout the body. It also
  collects and transports waste matter to the
  kidneys. The single mega muscle that powers the
  system is your heart. Do you now realise how
  important it is to keep your heart healthy?
  Modern lifestyle and demands of professional
  world have affected many young people and they
  are in the grips of conditions like hypertension,
  anxiety, diabetes, obesity and heart disease.
  These have taken a huge toll on their general
  health condition. Its not too late and there is
  still hope of making a comeback with a big bang.
  It is always best to control your food intake
  while simultaneously taking up light to moderate
  exercise regularly. I have listed 5 easy
  exercises that one can do at home without
  spending time at your neighbourhood gym. The
  benefit accrues only if these exercises are taken
  up regularly through the years. Do consult your
  physician before acting on my advice. These
  simple exercises are

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Walking

• Anyone attempting to start cardiovascular
  exercise, it is advisable to begin with walking.
  It is innocuous and can be done by almost all
  people of all ages, both males and females alike.
  Maintain a brisk pace of about 7 to 10 km/h that
  raises the heart beat to about 150 beats per
  minute. A 30-minute walk produces the best
  result. WHO recommends 150 minutes of walking per
  week. Use soft padded shoes for the purpose.
  While walking special attention should be paid to
  breathing, that should be regular and rhythmic.

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2. Skipping

• Skipping is a simple exercise that costs
  practically nothing. Skipping raises your heart
  beat to about 150 to 180 beats per minute.
  Maintaining this elevated heart beat makes the
  blood flow with higher pressure that cleans the
  system perfectly well raises the efficiency with
  which oxygen and nutrients are transported
  throughout the body. One could perform it in a
  small space. A 12 to15 minute workout can burn
  about 200 to 250 calories and does wonders beyond
  imagination.

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3. Swimming

• Swimming is a strenuous exercise that burns
  enough calories and at the same time keeps you
  cool. It is one exercise in which all the
  portions of the body get good exercise, neck,
  arms, legs, thighs, abdomen etc. Going under
  water relieves you of the crushing effect of
  gravity. It is an instant stress reliever as some
  of you who swim regularly will vouch. One should
  avoid too hot or too cold water. Take enough care
  by using all the protective gear available at a
  sport shop. You should not consume a heavy meal
  before a swimming session.

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4. Cycling

• One could choose a stationary cycle or an outdoor
  binge, both are great options for a healthy
  heart. The main advantage of cycling is that it
  takes off your body weight from your knees as you
  rest on the seat. A collateral benefit of cycling
  is that of strengthening your leg muscles.
  Maintain a smooth pedalling posture at a
  comfortable pace rather than abrupt and quick leg
  strokes. A 25 to 30 minute cycling session serves
  the necessary purpose and when done regularly, it
  can be a great way to a healthy heart.

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5. Squats

• Squats helps tone up your thigh, calf and butt
  muscles as well as pump up the heart. Beginners
  may start without additional weights in hand. The
  rhythmic and regular up and down movements helps
  pump blood at a consistent rate. Squats builds
  and boosts your endurance too.

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