Nowadays, sedentary lifestyle and physical inactivity has given a toll on the hearts. Having physically inactive lifestyle is one of the major risk factor for heart disease. But these risk factors are definitely modifiable. That means, we can change this sedentary lifestyle to active lifestyle and prevent heart diseases. To prevent heart disease risk, the best option is to keep your heart active. Diet, exercise and stress management are the keys to keep your heart healthy. In your daily routine if you include some small and easy activities for healthy heart; ultimately it will be beneficial for your overall health.
Let’s have a look on Top 10 Activities for Healthy Heart:
1. Go for Aerobic Activities:
Aerobic activities like running, walking, swimming, has very strong relation with your heart. They help to strengthen the most important working muscle of the body i.e. heart. This help to pump your heart more efficiently and supply more oxygenated blood to other parts of the body.
2. Aqua Exercises:
Aqua exercises like swimming, water exercises, water walking, and aqua aerobics are the best ways to prevent heart disease and keep your heart healthy. As being obese is the major risk factor for heart disease. And people with heavy weight find very difficult to exercise easily. Aqua exercises helps your body to keep hydrated and floating on water, which helps you to continue with your exercise easily even if you are obese.
3. Play your favorite Sport:
It is not like only exercises like walking, running, gym are good for heart. Even if you play your favorite sport for at least 30 minutes every day will be enough to keep your heart active and healthy. You can choose active outdoor sport activities like, badminton, football, cricket, hockey, etc.
4. Jumping Rope:
Jumping rope for 10-15 minutes helps to strengthen your heart muscles, improves heart rate and prevents heart diseases.
5. Hit the Dance Floor:
For those who find gym, yoga, aerobic exercises boring, they can choose exciting activities like Dancing. It tends to burn more calories, tightens the major muscle group, and raises heart rate. You can choose dance types like Zumba, salsa, hip hop, aerobic dance and many more. Try to do it at lease 4-5 times a week 30 minutes a day.
6. Make Use of Stairs:
Always use stairs instead of using elevators. This will add on to your daily exercise routine and improve your heart rate and make your heart healthy.
7. Park your car far away:
Park your car or vehicle far away in parking slot, so that you will walk more and burn more calories. These small types of short walks are also beneficial to improve heart health.
8. Include Heart Friendly Foods:
Include heart friendly functional foods to your daily diet. You can include foods like garlic, onion, almonds, walnuts, curd, fish, oats, fruits and vegetables, which helps to control your cholesterol levels and prevent you from heart disease.
Breathing exercises, meditation, pranayam, and yoga helps to reduce stress levels. As more the stress you have, higher is the risk of having heart attack and sudden death. So, breathing exercises for 15 minutes every day help to reduce stress levels and prevent heart disease.
10.30 Minutes is the Key! :
From the mentioned exercises, whichever activity you choose, make sure you do it for at least 30 minutes every day. American Heart Association has recommended that 30 minutes of exercise at least 5 days a week is enough to maintain heart health.
Try out these simple activities in your day to day activities and keep your heart healthy.