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Exercises to Keep your Heart Healthy

​You want to stay fit and lower your risk of heart disease, try exercising regularly. Exercising for 30 minutes or more on most days can help you achieve several things once. It helps you lose weight, lower your blood pressure, improve your cholesterol, among others. Today, in this busy world, we are swamped and have a sedentary lifestyle, where our job and our leisure activities involve little or no physical activity. The changed lifestyle has increased the risk of getting heart diseases like stroke.

Do you think improving your health with regular exercising is a cumbersome task? No, it's a lot easier than you think. You don't need to jog for an hour a day or run 5 miles every day. Some studies have shown better health benefits from light to moderate exercise just because people are more likely to stick with it. You can improve your heart health by 30 minutes of exercise on most days. You can even have two 15-minute sessions or three 10-minute segments. Just make sure the movements are vigorous enough to raise your heart rate. Take the talk/sing test- If you can sing, you need while working out, then you need to work harder. If you can't talk while you exercise, you're working too hard. Here's a list of exercises that will improve your heart health-

Interval training:

Interval training is unparalleled for preventing losing weight, heart disease, and diabetes, and effectively improving fitness. You should use this strategy of combining short bursts of high-intensity exercise with somewhat more extended periods of active recovery. Continuously raising and lowering your heart rate betters vascular function, burns calories, and makes the body more competent at clearing fat and sugar from the blood. So if you are walking, you might alternate 3 minutes at average speed and take 1 minute at a brisk pace.

Weight training:

In some ways, weight training is just another form of interval training. It allows you to raise your heart rate during reps and recover between sets. You can use free weights, which recruit more muscles, engage your core, and build balance.

Core workouts:

Planks and Pilates are one of the best work out forms if you want to strengthen your my core muscles and improve flexibility and balance. To exercise vigorously and keep your heart healthy, you should aim at the overall health of your body.

Being active all day:

If you stay active in little ways the entire day and indulge in household activities like cleaning, gardening, running errands, then you burn more calories. Staying active is the best way of staying healthy. Wear a pedometer to gauge how active you are outside of your exercise time.

Yoga:

Yoga reduces stress, lowers blood pressure, thereby making the blood vessels more elastic and promoting heart health. It also strengthens your core. Practicing yoga also strengthens your core.

Total-body, nonimpact sports:

Your heart works harder when you engage more muscles in an activity, which thereby improves heart health and makes it stronger. Rowing, cross-country skiing, swimming, walking with poles- all these activities recruit muscles all over the body without beating it up. For an ideal workout, consider adding some intervals.

Heart diseases are fatal, and its treatment is relatively expensive. Hence, it is smart to have a health insurance policy that can cover you against such medical expenses. A health insurance policy offers financial security in case of a medical emergency.