Physical activity is one of the most important steps that a person must take in life to maintain good heart health, as it is one of the most effective steps to strengthen the human heart, preserve it and the heart muscle, as well as maintain a healthy weight, and prevent artery damage resulting from high cholesterol, high blood sugar, and high blood pressure, which may lead to heart attacks or strokes.
There are many types of physical exercises that a person must maintain, and their types are different and necessary to achieve complete physical fitness. Kerry J. Stewart, an exercise physiologist at Johns Hopkins University with a doctorate in education, said: “Aerobic exercise and resistance training are the most important for heart health. While flexibility does not directly contribute to heart health, it is important because it provides a good foundation for performing aerobic and strength exercises more effectively.”
There are 3 exercises that help you diversify physical activity, including how to do dips exercise at home, which are as follows:
Aerobic Exercises
The benefits of aerobic exercise are many, as they improve circulation, which leads to lowering blood pressure and heart rate, as Stewart said. In addition, aerobic exercise enhances your overall fitness, which is measured by a treadmill test, for example, and improves cardiac output (the efficiency of the heart’s pumping) Aerobic exercises also reduce the risk of type 2 diabetes, and if you already have it, they help you control your blood sugar level.
Quantity: Ideally, at least 30 minutes daily, five days a week.
Examples: Brisk walking, running, swimming, cycling, tennis, jump rope. Aerobic exercises stimulate the heart and are the type that doctors recommend practicing for at least 150 minutes per week of moderate activity.
Resistance Training (Strength Work)
According to Stewart, one of the most important benefits of resistance training is that it has a more specific effect on body composition, For people with excess body fat (including belly fat, which is a risk factor for heart disease), resistance training can help reduce fat and build leaner muscle mass, Research has confirmed that combining aerobic and resistance training may help raise good cholesterol (HDL) levels and lower bad cholesterol (LDL) levels.
Quantity: Practicing resistance training for at least two non-consecutive days per week is a good rule, according to the American College of Sports Medicine.
Examples: Using free weights (such as dumbbells or barbells), weight machines, resistance bands, or body-weight exercises such as push-ups, squats, and chin-ups.
Stretching, Flexibility, and Balance
Stretching, flexibility, and balance exercises are among the most important exercises with benefits that include: flexibility exercises such as stretching, which do not directly contribute to heart health but benefit the musculoskeletal system, allowing you to maintain flexibility and avoid joint pain, cramps, and other muscle problems, This flexibility is an essential part of the ability to perform aerobic and resistance training, as Stewart says.
He adds: “If you have a good musculoskeletal foundation, you can perform the exercises that benefit your heart.”
Additional advantages are that flexibility and balance exercises help people maintain stability and prevent falls, which may cause injuries that hinder the practice of other types of exercise.
Quantity: They must be practiced every day and before and after other exercises.
Examples: Your doctor may recommend basic stretching exercises you can do at home, or you can look for DVDs or YouTube videos to follow (however, consult your doctor if you are concerned about exercise intensity). Tai Chi and yoga also improve these skills, and classes are available in many communities.