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Bad diet, stimulants, chronic stress – each of us can easily list risk factors for the development of heart disease, but do you know what is the most important thing to stay healthy? Dr. Peter Pollock from the Mayo Clinic reveals what we most often forget. This simple habit is crucial.
Experts have no doubts, a healthy heart is built every day. While our awareness of healthy living and the prevention of heart disease continues to grow, there are still a few things that can be easily overlooked. One of them turns out to be extremely important. I’m talking about traffic. A healthy diet, rich in vegetables and fruits, proper sleep hygiene and maintaining a healthy balance between private life and work are of great importance, however, according to experts, physical activity turns out to be the key factor for a healthy heart.
Further part below the video.
What can you do to keep your heart healthy?
Well-known and respected experts in the field of cardiology met in the popular American podcast on health. Their conclusions were consistent.
The most important thing for your heart is your level of activity. According to Kimberly Powers, a cardiology nurse at the Ascension Seton cardiology center in Austin, Texas, long-lived people (over 90) have one thing in common – they exercise regularly – at least half an hour, several times a week. It turns out that the so-called mobility is really very important to the heart. Movement helps maintain normal blood pressure and blood cholesterol levels – two of the main culprits of heart problems.
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Exercise and heart health: the more the better
Whether you are exercising at the gym or at home, or just taking a regular walk, your movement is of the utmost importance. This is also underlined by Dr. Pollock. These factors are closely correlated with the risk of heart disease and death, the expert emphasizes. The more you move and the longer you stay active, at every stage of your life, the better you take care of your heart. According to experts, the worst habit for your heart is a sedentary lifestyle.
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How much should you exercise for heart health?
How much should you move to keep your heart healthy for as long as possible? Although the intensity of exercises and their nature change with age and must be adapted to individual abilities or comorbidities, you can confidently rely on clear rules.
- Read also: Physical activity more important than body weight
According to cardiologists, everyone should enter into their rituals Minimum: 75 minutes of vigorous aerobic exercise or 150 minutes of moderate-intensity aerobic exercise per week. It is best if we combine intensive and calm workouts during the week.
What kind of exercise is best for the heart?
Activity of moderate intensity These are all exercises that increase the heart rate: walking, dancing, cycling, but also working in the garden or climbing stairs.
High-intensity activity they are activities that cause you to sweat and out of breath. The most popular are: running, interval training, fast cycling, swimming, climbing or jumping rope. It is worth adding to the pool of exercises that will strengthen the muscles. Preferably moderate or high intensity training, such as resistance training with bands or weightlifting. It is recommended to do them twice a week. Check the offer of exercise tapes in Medonet Market.
Interestingly, even low-intensity activity can counterbalance the detrimental effects of a sedentary lifestyleand the more we exercise, the better.
The worst habit for your heart
You should not look for excuses in these recommendations, you do not have to achieve spectacular results immediately and exercise as much as 150 minutes a week. The truth is that any form of movement is better than no movement at all.
To start making heart-good changes in your life, start with goals that you can easily achieve – such as walking at a brisk pace for 10 minutes a day. With small steps and with the improvement of your condition, you will be more and more willing to put your body in motion.
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