Health

Best & Worst Exercises To Adopt And Avoid For Heart Health

Contributed by: Anjali Sharma

Introduction

Did you know that 4,280 people per 1 lakh population are undergoing cardiac arrest every year in India and every 60 seconds 112 people are succumbing to cardiac arrest?

It is well known that heart illnesses are the leading cause of mortality in our nation.

Additionally, during the current coronavirus pandemic, there has been a concerning rise in the incidence of heart issues and a rise in the number of cases of cardiac arrest. 

There are endless benefits of regular exercise and the most important one is that it promotes good heart health. 

Regular exercise helps in burning calories and maintains healthy body weight. Exercise also prevents the risk of heart attack, blood pressure, cholesterol and diabetes. 

While performing a certain exercise or gym routine it is important to be mindful and completely informed about how it will affect your heart and body. 

Exercising makes heart arteries dilate, which reduces the resting heart rate and improves the physiological movement of the heart.

According to health experts, regular exercise causes a phenomenon called ischemic preconditioning which is referred to as a better heart which is able to adapt to inadequate blood flow due to coronary artery blocks, mainly by improving collaterals or natural bypass.

Best exercises for heart health

Here are some best exercises that can be done to improve heart health.

Total body, non-impact sports 

Total body, non-impact sports include some effective exercises swimming, yoga, pilates, dancing, bicycling, and even some types of strength training.

And the crux of these exercises is that you can use as much – or as little – equipment as you want. 

This is an ideal form of workout which boosts flexibility, reduces the chance of muscle injury, keeps you more active, and improves mental health. 

Weight training

This is the most crucial form of interval training. Weight training is done with a combination of reps and sets performed in regular intervals.

With the help of weight training or strength training, the cardiovascular system becomes strong. 

This helps to reduce the excess fat that releases hormones and proteins responsible for cardiac problems.

Yoga

Practising yoga regularly helps to reduce levels of stress and body-wide inflammation, resulting in healthier hearts.

Yoga also addresses high blood pressure and excess weight management and strengthens the core.

Core workouts

When you perform regular core exercises it promotes weight loss which directly affects heart health.

Pilates are the most popular core exercise which muscles and improves flexibility and balance.

Worst exercises for heart health 

Here are some worst exercises that should be avoided for heart health.

Long distance run on pavement

Concrete pavements are one of the hardest surfaces which you should highly avoid.

The repeated force at which your feet strike concrete can cause shin splints and stress fractures. 

According to a research study, 3,000 participants made an unexpected find: men who spend more than 7 hours of rigorous exercising (including long-distance running) each week were at risk of developing coronary artery calcification.

Vigorous hard-core exercises

Health studies have shown evidence that, in those with underlying cardiac illness, high-intensity exercise might sharply raise the risk of sudden cardiac arrest or sudden cardiac death. 

The minority of people who have hypertrophic cardiomyopathy or coronary heart disease can be at an increased risk for cardiac rhythm abnormalities as a result of this.

Skipping warm-ups and cool-down sessions

Warm-ups and cool-down sessions are as important as a complete workout routine. 

The cool-down is as important. It maintains blood circulation throughout the body. Stopping abruptly might make you feel dizzy since your blood pressure and heart rate both fall quickly.

As you warm up, your heart rate and blood flow rise, allowing more oxygen to reach your muscles. The connections between your nerves and muscles are also activated and primed during a warm-up, which increases movement efficiency.

Your muscles will abruptly stop contracting forcefully if you quit exercising without first cooling down. 

Blood can begin to collect in your lower body’s extremities as a result, which will reduce the pressure with which your blood can be pushed back to your heart and brain.

Final thoughts

Regular exercise is an essential component to lead a healthy life. Not all workout regimens are heart friendly we need to be aware and conscious of the exercises we are doing. 

Moreover, everyone should be performing exercises after knowing their effects and consequences. 

However, those who have cardiac conditions already need to take particular safety measures. These individuals should not start any fitness programme without first speaking to their doctor, according to the guidelines.

Always begin an activity with a modest intensity and short length, then build up to a higher intensity and longer duration.

If you ever experience chest heaviness, giddiness, or shortness of breath, you should immediately cease or stop. 

Also, to minimize the risks of cardiac illnesses and complications, you should also opt for regular preventive heart checkups.

These health checks can provide you with a comprehensive insight into your heart’s health, allowing you to take necessary precautions to keep your heart healthy.

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