MIAMI.- Doctors and researchers agree that one of the most effective ways to strengthen your heart muscle is to maintain a healthy weight, avoid damage to your arteries caused by high blood sugar and cholesterol levels, and, most importantly, exercise.
And if it is about practicing any sport, low or medium intensity cardiovascular or aerobic exercises are par excellence those that cannot be ignored to protect the heart, since they are the ones that strengthen the body’s oxygenation capacity. That’s why the American Heart Association (AHA) recommends getting at least 150 minutes of moderate aerobic exercise, or 75 minutes of vigorous aerobic exercise, per week.
a healthy heart
According to the American Heart Association, cardiovascular disease, including heart disease and stroke, accounted for approximately 19.05 million deaths globally in 2020. And heart disease remains the No. 1 cause of death in the United States. , according to figures collected in 2019.
Alarming figures according to experts, since although there are structural diseases that cannot be combated because they derive from the patient’s genetics and family history, it has been proven that a change in lifestyle can positively impact heart health, since when the activity Physical exercise is performed periodically, the heart muscle is strengthened, and consequently, the heart’s ability to pump blood improves and oxygenation levels rise.
Exercises to improve heart health
To start practicing cardiovascular exercises or movements at home, experts recommend raising your arms above your head, as this will cause the body to have to work harder to breathe.
In addition, they suggest incorporating aerobic exercises, raising your arms up directly overhead, while taking turns raising your knees as in a high gear.
Also, practicing the exercise called ‘Opening the heart’ is highly recommended. To do this, the person must stand or sit, and then join the hands behind the back. Subsequently, he should press his palms together, and bring his shoulders back. This will create an opening in the front of your body and chest. In the process, it is recommended to take a few slow, deep breaths.
On the other hand, if the patient seeks to lengthen the power of the heart, it is recommended to raise the arms diagonally while arching the back. Or, you can clasp your hands above your head and raise them behind you.
Experts agree that exercising your breath significantly calms the nervous system, which contributes to heart health. And in this sense, they advise stretching exercises while inhaling and exhaling deeply, as this will help reduce blood pressure and relieve stress.
Finally, as explained in an article by Harvard Health Publishing and the American Journal of Lifestyle Medicine, hiking is another of the main exercises that helps stimulate the proper functioning of the heart, because it is a low-impact activity that also helps to combat stress as it is done outdoors and connecting with nature.
Important when exercising
If you recently had a heart attack, have diabetes, or recently had a heart procedure or surgery. It is recommended that you regulate the pace of your physical activity and know your limits. If exercise puts too much strain on your heart resulting in symptoms such as dizziness or dizziness, chest pain, irregular pulse or heartbeat, or shortness of breath, see your doctor immediately.
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