Regular exercise can significantly enhance overall health, but according to the Centers for Disease Control and Prevention, only 23% of American people achieve their physical activity recommendations, and it is even lesser in South East Asia.
Being physically active is a key component of maintaining a strong heart. It is one of your biggest strengths for protecting your arteries from damage caused by excessive cholesterol, high blood sugar, and high blood pressure. These conditions entail a significantly higher risk of heart attack or stroke thereby incurring the need for exercise to strengthen your heart and monitor your weight.
Never ignore your instinct! If you are doubtful of your heart’s health status, do not delay consultation with the Best Cardiologist in Karachi for appropriate investigations and advice.
RESISTANCE WORKOUT (STRENGTH WORK)
Resistance exercise has a more focused impact on body composition. It can assist people who have a lot of body fat to lose weight and build lean muscle mass, especially if they have a large belly, which increases the risk of heart disease. According to research, combining weight training with aerobic exercise may help increase HDL (good) cholesterol and decrease LDL (bad) cholesterol.
According to the American College of Sports Medicine, resistance training should be done at least twice a week on separate days. You can exercise with free weights (such as hand weights, dumbbells, or barbells), on a weight machine, with resistance bands, or by performing body-weight exercises like pushups, squats, and chin-ups.
FLEXIBILITY, STRETCHES, AND BALANCE
Stretching and other flexibility exercises do not immediately upgrade your heart to a healthy one. They promote musculoskeletal health, allowing you to maintain flexibility and avoid joint pain, cramping, and other muscular problems.
Additionally, balance and flexibility exercises support stability that is protective against falls. The ideal regimen is to incorporate it into your daily workout routine, before and after doing other forms of exercise.
Although you should consult your doctor if you have any concerns about the intensity of the exercise, your doctor can propose simple stretches that you can perform at home or you can look up relevant YouTube videos to follow. Classes in tai chi and yoga are also available, and both of these arts enhance these abilities.
Aerobic exercise boosts circulation, which regulates blood pressure and heart rate. It improves your cardiac output and total aerobic fitness, as determined. Aerobic activity also has a notable influence in lowering your risk of developing type 2 diabetes and aids in blood glucose management if you have an active disease.
It is advised to do aerobic workouts at least five days a week, for at least 30 minutes each day for optimal effects.
Running, swimming, cycling, and skipping rope are some of the easiest and convenient aerobic methods. Doctors advise at least 150 minutes per week of moderate activity, which they define as heart-pumping aerobic exercise.
Consult your doctor about the best approach to include cardiovascular activity in your lifestyle before starting any new fitness regime. Your doctor can not only assist in creating a plan that progressively and safely enhances your capacity for cardiovascular activity, but also establishes baseline values for your blood pressure, resting heart rate, and cholesterol that will enable you to monitor your progress. Prof. Dr. Zamir A. Siddiqui is an exceptional professional with one of the best reviews in Karachi town.