4 Cardio Exercises to Keep Your Heart Healthy

By on September 5, 2019
Cardio exercises

Lifestyle factors play the biggest part in good heart health, which includes getting regular cardio exercises. Being active is one of the most important things you can do for your heart and your overall health – most experts advise moderately intense cardio exercises for 30 minutes a day, five days or week, or intense cardio exercises for 20 minutes each day, three days a week.

Supporting optimal heart health is a must when it comes to preventing all kinds of heart disease, including coronary heart disease and stroke.  There are many other conditions that are closely connected to arterial, circulatory and heart health too, including problems that can result in organs fed by the veins and arteries, like dementia and other brain diseases, macular degeneration, impotence and more.

Just a century or so ago, heart disease was extremely rare. In fact, it was only just being discovered at that point, but today, it’s considered the number one killer of American adults, with some 610,000 people dying from it every year in the U.S, according to the Centers for Disease Control and Prevention. 

Running

The most obvious form of cardio exercise is running – and, if you just bought one of the homes for sale among Redmond real estate, you’re going to have plenty of scenic routes available to take advantage of, from paths that meander through the woods to beautiful lake shorelines. Even better is to run intervals as it takes your workout to a whole new level. That means working as hard as you can for 10 to 30 seconds at a time, whether by sprinting or running hills, and then going back to your normal pace for a few minutes. 

Running just five to 10 minutes today at a relatively slow speed of around 12 minutes a mile has been linked to a dramatically reduced risk of dying from cardiovascular disease, research has shown. 

Swimming

Swimming is also an excellent cardio exercise and it puts less stress on the joints and bones, which can be ideal for anyone with joint conditions or who is overweight and looking for a way to lose a few pounds before considering more high-impact types of workouts. Lane swimming will really get your heart pumping – aim to progress to 12 lengths of the pool per various swimming techniques, switching them up on different days, such as breaststroke one and freestyle on another. Fist freestyle is great, which means using closed fists for any style you prefer as it causes you to work harder.

Cycling

Cycling can also significantly contribute to better heart health while reducing the risk of developing coronary heart disease. It uses large muscle groups in your legs to raise your heart rate, helping to improve cardio fitness while burning lots of calories.

Dancing

The great thing about dancing is that you can do it just about anywhere, in a class or at home. It’s the perfect activity for those days when you’d rather not battle the weather. And, it’s fun too – all you need is to turn up the tunes and move around. Choose music that motivates you, and make it as low or as high impact as you’d like.

 

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One Comment

  1. Debra Shakren

    September 5, 2019 at 7:34 pm

    Loved the article! It’s sometimes easy to forget how to make cardiovascular exercise fun at 50 years old. I have also been trying out diets in addition to getting enough exercise. A name I keep hearing about is Cinderella Solution. I wanted to know if anybody else is thinking about getting into the program or has used it and seen results. I have heard a lot of good things, but I want to get some info from others who have tried it out. I have seen this all over online.

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4 Cardio Exercises to Keep Your Heart Healthy