Exercise for the heart which is important for a healthy body

Exercise should still be done, even if you have heart problems. Even so, it does not mean that all sports can be done for people who have heart problems. What kind of exercise for the heart can and should be done?

Benefits of exercise for your heart

Here are the benefits of exercise for heart health:

Strengthens your heart
May reduce the risk of heart failure
Lower blood pressure
Make you stronger
Helping you reach (and stay) at your ideal weight
Help with stress management
Upgrade mood and your confidence
Improve sleep quality

Your cardiologist or heart doctor may have talked about what exercises are safe for people with heart problems. If not, it is very important to ask him these questions before starting your exercise routine. Ask your doctor the following questions:

How many exercises can I do each day?
How often can I exercise each week?
What types of exercise can I try and what sports should I avoid?
Do I have to take medication at certain times during my exercise routine?
Should I check my pulse while exercising?
What signs of health should I look out for when exercising?

The types of sports you can do

Your exercise plan will generally have 2 types, namely the following:

1. Cardiovascular or aerobic exercise

This type of exercise for the heart, the most benefits for your heart. Examples such as walking, running, jumping rope, cycling, rowing, and aerobic classes can strengthen your heart and lungs.

If you do aerobic exercise regularly, this can help you to control your blood pressure and improve the quality of your breathing, so that your heart doesn't have to work that hard when you do sports.

2. Strength training

Strength training can tone your muscles. You may use a barbell or a weight lifting tool on the the gym. Usually you will do several sets for each type of weight training. But don't forget to rest your muscles and body, 1-2 days in between training schedules.

Another thing that must be considered when doing exercise for the heart

The importance of heating and cooling

Every time you exercise, you must start with a warm-up. Warming up can help the body slowly adjust to movement, from being stiff to being flexible enough because of the warm-up motion.

The best way to warm up is to do the same movements you planned to exercise, but at a slower pace. If you experience chest pain, trouble breathing, or dizziness, you should stop exercising immediately and tell your doctor about these symptoms.

After finishing exercise for heart health, don't forget to cool down or relax the muscles. This movement is done slowly by slowing down the movement. Avoid stopping and sitting right after exercise! Sitting, standing still, or lying down after exercise can cause dizziness or lightheadedness, even palpitations of the heart.

Tips for doing exercise for the heart

The American Heart Association recommends getting as much exercise as possible a week. The more you exercise, the better the results and it can also help improve your health.

If you are among those who just want to start exercising, start gradually by increasing the time and weight of the exercise. Check every few minutes whether you are able to speak or breathe smoothly during exercise. If you can't, then you are exercising too intensely. It's good to reduce a little.

Here are exercise tips for heart health:

Make sure to balance exercise and get enough rest
Avoid sports like push ups and sit ups. These sports can strain each other's muscles.
Do not exercise outside when it is too cold, hot, or humid. Humid air can tire you out quickly. Extreme temperatures can affect blood circulation, shortness of breath, and chest pain. Better to try indoor activities like walking in the mall.
Drink enough water to keep you well hydrated. Follow your doctor's instructions on how much fluid you can consume each day.
Avoid baths in too hot or cold water, or saunas. Extreme temperatures can make the heart work harder.
Do not exercise in bumpy hilly areas unless you have consulted your doctor. If it is necessary to walk up steep slopes, do so slowly as you climb up to avoid overwork.

If your exercise is delayed for more than a few days (such as due to illness, vacation, or bad weather), start over again.

Contact your doctor immediately if you feel the following symptoms after exercise!

Stop exercising and contact your doctor immediately if you experience any of the following symptoms:

pain in the chest
limp
dizziness and lightheadedness
sudden weight gain or swelling in the body, pressure or pain in the chest, neck, arms, chin, or shoulders
other symptoms that require attention

If these symptoms persist after you stop exercising, or get worse, contact your doctor or go to the nearest hospital emergency department immediately.

Exercising can make your muscles sore at first. This is normal and the pain will gradually go away as your body gets used to the movements. But if you experience pain or other symptoms suddenly, stop exercising immediately.