Getting the Right Fit for the Heart-By Edterchelle Soriano
Sedentary lifestyle is one of the risk factors that can promote the development of heart diseases. Fortunately, this specific risk factor is something that can be modified or prevented. Through lifestyle modification and management, this can reduce the risk of an individual from getting cardiovascular problem
Failure to perform physical activity in a day can increase the chance of the person to develop cardiac problems. Furthermore, simple house chores can also be considered as regular exercises because it requires the body to move properly.
Regular exercises and other physical activities (aerobic) can provide benefits like:
- Strengthening of the heart and vessels;
- Promotes proper blood and oxygen circulation;
- Reduces the clinical manifestations of heart diseases (signs and symptoms);
- Enhances your energy level while having intense exercises;
- Intensifies the level of endurance;
- Lowers blood pressure;
- Improves the cardiac muscle strength and tone;
- Develops the joint flexibility and balance;
- Toughens the bones;
- Help reduce the concentration and accumulation of fats in the body;
- Prevents the occurrence of stress, depression, and anxiety;
- Enhances self-esteem and self-image; and
- Relaxing and it induces sleeping pattern.
Before exercising, it is advisable for them to consult their doctor. This is to help them identify the specific type of activities that they can manage. Moreover, there are few significant things that they need to consider:
- The best way to establish a good physical activity, they need to understand the current condition of the heart. There are forms of physical activities that can affect the cardiac muscle strength. Activities like lifting, jogging and weight machine should be discussed with the doctor before exercising.
- In some cases wherein their medications have been changed (brand or dosage), they need to discuss it with their doctor because there are times when the effect of new medications can alter the previous resistance of the heart from usual activities. Moreover, in cases where the dosage is increased, they need to adjust with their current exercise program. Unless the doctor allows it.
Below are the three best exercises that are ideal for conditioning of the heart. It also strengthens the capacity of the cardiac muscles to pump blood. These include:
- This includes repeated contractions of the muscle (tightening program) which strengthens the heart. It is highly recommended for people who are previously diagnosed with heart failure.
- Stretching of legs and arms before and after the activities can help prepare the heart muscles for more intense activities. This type of exercise program can help reduce the risk of an individual from injuring and straining the cardiac muscle. Regular stretching can improve the flexibility and balance of the heart (passive and active range of motion exercises).
Cardiovascular and Aerobic Exercises
- This type of exercises helps strengthen the condition of the heart and lungs. It also improves the body’s ability to use and consume oxygen. Overtime, execution of aerobic exercises can help reduce the blood pressure and heart rate. It will help enhance the respiratory rate (breathing), as well.
- People with heart problem should know how to execute cardiovascular exercises with precautionary measure. This will decrease the heart’s demand for oxygen supply. Additionally, they need to take the advice of their medical doctor with regards to the appropriate exercises as part of the warm-up, training, and cool-down.
As a whole, they need to exercise gradually. It is highly recommended to perform minor physical activities (aerobic exercises) for about 20 to 30 minutes in a day. Do this for at least 3 to 4 times in a week. If they manage to follow the suggested scheme, this can help them acquire the best potential benefit of exercises for the fitness of the heart -By Edterchelle Soriano