A healthy and well-functioning heart is the foundation of a long and productive life. Just like any other muscle in the body, the heart needs regular exercise to stay strong and function efficiently. And one of the best ways to strengthen your heart is to exercise. Regular exercise not only strengthens the heart muscles but also optimises overall cardiac function. Individuals with pre-existing cardiovascular disease or ones who are worried about keeping their heart healthy should develop a customised exercise program. Health experts suggest that one should get at least 150 minutes of moderate intensity exercise every week..jpg)
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Why Exercise Is Vital for Your Heart?
Regular physical activity is known to strengthen the heart muscles, thereby making it effective in pumping blood throughout the body. Exercise is beneficial in:
Improving blood flow to the vital organs.
Promoting oxygen delivery to tissues.
Lowering resting heart rate and blood pressure.
Reducing the risk of heart disease, stroke, and high cholesterol.
Maintaining a healthy body weight and easing inflammation.
What Are Exercises to Strengthen Heart Muscles?
Brisk Walking
Walking at a brisk pace is one of the best and simplest workouts that increases heart rate without putting too much pressure on the joints. The good thing is that you can walk anywhere at any time of the day, and all you need is a pair of good shoes. In addition, getting a short walk for about 10 minutes post-lunchtime or a longer walk during the weekend is beneficial to maintain blood sugar levels. Ideally, aim for at least 150 minutes per week.
Pro-Tip: Keep it at a moderate pace where you can talk but not sing.
Cycling
Getting on your cycle can do more than just help you move from one place to another. Several pieces of evidence have proven that cycling helps to reduce the risk of cardiovascular disease. It uses your large muscles in the legs, which helps to improve your heart rate.
Pro-Tip: Always give your muscles adequate time to recover after intense sessions of cycling. Also, to maintain proper posture and a good cycle to avert injuries and maximise muscle engagement.
Swimming
Swimming is a complete body, low-impact core workout that boosts cardiovascular health. Taking a water aerobics class or swimming laps can be a full-body exercise that will not only improve your body but also your heart muscles. Unlike other forms of exercise, swimming is simple and easy on your joints and lets you move your body without any pain.
Aerobic or Cardio Classes
Persistent aerobic workouts strengthen the heart muscles and lungs, leading to more efficient oxygen delivery to muscles during periods of activity. These types of exercises keep the heart rate elevated for a longer period. Join Zumba, dance cardio or step aerobics to stay consistent and maintain optimal heart health.
Strength Training
Strength training workout, though not a regular cardio, improves overall heart health by augmenting muscle tone and metabolic rate. Start by doing weight lifting or resistance bands thrice a week. Pay attention to complete body workouts to engage muscles more effectively.
Benefits of Exercise
A healthy heart can pump more blood easily to vital organs with minimal effort.
This indicates a more efficient heart that doesn't need to work very hard.
Regular exercise relaxes blood vessels, improving circulation.
Engaging in a persistent workout is the best way to increase HDL (good) cholesterol while lowering LDL (bad) cholesterol.
A healthy heart delivers oxygen more efficiently, reducing fatigue.
Exercise efficiently supports fat burning and muscle maintenance.
Reduces stress, anxiety, and depression, some of the factors that can negatively affect heart health.
Also Read: Heart Healthy Foods: 6 Science-Backed Diet Plans That Augment Cardiac Health
How Exercise Improves Heart Function
Regular cardiovascular workout stimulates positive adaptations in the heart and circulatory system:
Enlargement of heart chambers allows more blood to be pumped with every beat.
Increases capillary density and improves oxygen delivery.
Enhances blood vessel elasticity, arteries become more flexible, aiding better blood flow.
Balances the nervous system for better heart rate regulation.
Tips for a Heart-Healthy Exercise Routine
Always start slowly, especially if you are a beginner to exercise or have an existing heart condition.
Be regular, aim for at least 150 minutes of moderate-intensity exercise per week.
It is essential to listen to your body and stop if you feel dizzy, have chest pain, or shortness of breath.
Seek guidance from your physician, especially if you have any medical concerns, before starting a new workout regimen.
Conclusion
Strengthening your heart through regular exercise is one of the most powerful steps you can take for lifelong health. Whether it's walking, swimming, or high-intensity training, consistent movement keeps your heart muscle fit and your body thriving. Start small, stay regular, and feel the difference in your heart’s strength and stamina.
(This article is reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile:
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.
References:
Effects of Exercise to Improve Cardiovascular Health
Kelsey Pinckard 1, Kedryn K Baskin 1, Kristin I Stanford 1,*
https://pmc.ncbi.nlm.nih.gov/articles/PMC6557987/
Exercise training maintains cardiovascular health: signaling pathways involved and potential therapeutics
Huihua Chen, Chen Chen, Michail Spanos, Guoping Li, Rong Lu, Yihua Bei & Junjie Xiao
https://www.nature.com/articles/s41392-022-01153-1
Cardiovascular Effects and Benefits of Exercise
Matthew A Nystoriak 1,*, Aruni Bhatnagar 1
https://pmc.ncbi.nlm.nih.gov/articles/PMC6172294/
