One of the biggest steps to heart health is getting involved in regular physical activity. It is one of the best ways to maintain a healthy weight, strengthen your heart, and prevent arterial damage from high blood pressure, high blood sugar, and excessive cholesterol, which can result in a heart attack or stroke.
It's also true that many different kinds of exercises are required to achieve complete fitness. According to experts, the two most crucial activities for heart health include resistance training and aerobic exercise. Even though flexibility doesn't directly affect heart health, it's still important because it gives you a strong foundation to perform strength and aerobic exercises more efficiently.
Aerobic exercise, sometimes referred to as cardio exercise, is the best exercise for the heart and your blood circulatory system (your heart and blood arteries) since it involves repeatedly contracting big muscle groups to increase heart rate and optimising your heart function. Exercise for the heart (cardio exercises) doesn't require a lot of equipment. Many aerobic exercises, like burpees, dancing to music, mountain climbers, and stationary jogging or marching, may be performed at home with little to no equipment.
Now is the most appropriate time to start working towards your fitness objectives. While regular exercise is undoubtedly beneficial for weight loss and muscle growth, it has other benefits as well! Let’s learn about 10 best cardio exercises that can help you in achieving best heart health if done regularly.
Also Read: Heart Beating Fast For No Reason: Causes And Treatments
How Cardio Exercises Help in Improving Your Heart Health?
Exercise promotes mental health, lowers the chance of heart disease, and reduces visceral fat, which may damage your organs. There are several heart-healthy advantages to getting your body moving, and these benefits directly impact how your heart functions. Among them:- Optimises blood pressure
- Lowers blood cholesterol levels
- Reduces the risk of metabolic disorders like Type 2 diabetes
- Reduces risk of numerous heart disease
- Manages your body weight
- Improves your cardiorespiratory fitness
Also Read: What to Know About Slow Heart Rate?
Top 10 Cardio Exercises for a Stronger Heart
These are simple, at-home calorie-burning workouts that everyone can perform. These workouts can be combined to create a cardiovascular regimen. Each exercise could be performed for 45 to 1 minute, followed by a 30-second rest period before moving on to the next set. As people get more fit, they may choose to do these exercises in circuits. Circuits involve completing 30–60 second rounds of each selected cardio exercise one after the other, followed by a 30- to 60-second rest period. They then repeat the entire course as many times as they want. Following are the best cardio exercises:1. Marching at One Place:
This workout is a good option for a warm-up or a single cardio session because marching in place can raise heart rate. A person might march faster or elevate their knees higher to intensify the exercise.2. Single Leg Strand:
This exercise strengthens the muscles of the abdomen. To carry out:- Place your feet together or no more than three inches (in) apart to begin.
- Raise one leg three to six inches off the ground while bending the knees slightly.
- After ten to fifteen seconds of holding this position, put the foot back on the ground.
- For the other leg, repeat.
- A person may jump faster from one leg to the other or raise their leg higher off the ground to make it harder.
3. Play Music & Dance:
Lightly bounce from one foot to the other to perform. Swing the arms from side to side simultaneously. At home, one can transform a vacant area into a dance floor. In addition to burning calories, dancing to lively music may be a very pleasurable kind of exercise.4. Arm Circles:
Arm circles are perfect for people of all skill levels because they may be done while standing or sitting. To carry out:- Both clockwise and anticlockwise rotations of the arms are possible. The motion could be similar to a backstroke or butterfly.
- A person can draw little circles with their arms extended to their sides if they have restricted arm movement.
4. Supine Snow Angel (Wipers) Exercise:
This workout targets the shoulders, chest, and abdominal muscles and is best performed while lying down. To carry out:- With both feet flat on the floor, lie on your back.
- Lower the back to the floor by tucking the pelvis gently.
- Stretch your arms out from your shoulders and bend your hands slightly in the direction of your ears.
- Slowly bring the hands up to the head so they touch.
- Repeat by bringing the hands down to the beginning position.
6. Trunk Rotation
This exercise improves cardiovascular functioning and strengthens the abdominal muscles. One may use a heavy weight, like a kettlebell, exercise ball, or other household objects, to intensify the activity. To perform:- With your elbows to your sides, hold a heavy item at chest height.
- Turn to one side, then the other, and twist from the torso.
- Additionally, one can spin from side to side while holding their arms at shoulder height.
7. Air Squats:
Air squats strengthen the quadriceps, glutes, hamstrings, and thigh muscles. These exercises are also a great way to strengthen your core muscles because they need strong balance. To carry out:- Point your feet directly ahead and keep them shoulder-width apart.
- The hips will shift back and down when squatting.
- Heels should remain flat on the floor the entire time, and the lumbar curve should be preserved.
- The hips will drop lower than the knees during air squats.
8. Jogging at One Place:
One easy and efficient way to raise heart rate is to jog in place. This is also a good warm-up for beginners.9. Air Jump Rope:
To perform the air jump rope, one has to "swing" a fictitious jump rope in the air. The workout is appropriate as a warm-up and offers an alternative to stationary jogging. To perform, swing your arms in a circle while standing with your feet together and jumping up and down.10. Jumping Jacks:
Jumping jacks are a simple cardiovascular workout that can be done practically anyplace. To execute:- Place your arms down and your feet hip-width apart to start.
- Elevate your arms straight up in the air and jump keeping your feet apart.
- Bring back the arms into the body by jumping back into the beginning position and landing gently on the balls of the feet.
Also Read: What is a Dangerous Heart Rate? Causes, Symptoms, and How to Manage It
Conclusion
A person should perform a dynamic warm-up for five to ten minutes prior to starting an exercise program. Stretching should be done slowly and gently to warm up muscles and get them ready for harder workouts.Cardiovascular workouts need a person to concentrate on their effort and intensity as well as the activities themselves. A person's workout regimen may include cardiovascular exercises. A home workout might include a variety of exercises with varying levels of difficulty. When establishing a cardiovascular program, people can also include gradual increase in the intensity of the workouts.
Boost your heart health with these top 10 cardio exercises! Discover effective workouts to strengthen your heart, improve stamina, and enhance overall well-being. For expert guidance and care, consult the Best Cardiac Hospital in Mumbai and start your fitness journey today!
FAQs
Q1: What are the best cardio exercises for heart health?A: The top cardio exercises include walking, jogging, cycling, swimming, dancing, jump rope, stair climbing, rowing, elliptical training, and high-intensity interval training (HIIT).
Q2: How often should I do cardio for a healthier heart?
A: The American Heart Association recommends at least 150 minutes of moderate-intensity cardio or 75 minutes of vigorous cardio per week.
Q3: Can beginners start with these exercises?
A: Yes! Beginners can start with low-impact options like walking, cycling, or swimming and gradually increase intensity and duration.
