Come on, take a peek at the benefits and movements of healthy heart exercise

In addition to limiting the consumption of salt and foods high in cholesterol, being active is one surefire step to maintain heart health. So, in its application, you may no longer adhere to the "mager" lifestyle, aka lazy to move and have to regularly exercise. One example of a popular exercise is heart healthy exercise. Are you curious about the benefits and movements? Come on, find out the answer below.

Benefits of healthy heart exercise

Heart disease is included in the list of diseases that cause the most deaths in Indonesia. Starting from heart attacks, coronary heart disease, heart failure to cardiac arrest. All of these diseases are closely related to the adoption of an unhealthy lifestyle, one of which is laziness to move.

If seen from this cause, you can prevent heart disease by exercising regularly. This also applies to people with heart disease to suppress the appearance of symptoms of heart disease, such as chest pain or shortness of breath.

Among the many choices of sports, heart healthy exercise is the most popular choice of exercise in society. This exercise is composed with a variety of movements that provide benefits to the heart. Starting from strengthening the heart muscle, preventing damage to arteries due to high cholesterol, lowering high blood pressure, and keeping weight under control.

Healthy heart exercise movements that you can do at home

This gymnastics can consist of many movements so that it is divided into several series. Usually, this exercise is equipped with musical accompaniment and is performed repeatedly with a count per set of 1 to 8 counts. If you are doing this exercise independently at home, try to count it in terms of the seconds of the hour.

To be clearer, let's discuss one by one the various movements that are in the following healthy heart exercises.

1. Movement lateral shuffle

Source: Health Line

Movement lateral shuffle provides benefits to increase heart rate and improve body coordination to the right and left. To practice the movements, you can follow the steps below:

Stand with your feet hip-width apart. Then, lean forward slightly by raising your hands in front of your chest.
Lift one right leg to the right side and close it.
Then, move the other way with the same motion.
Do this healthy heart exercise 8-10 times (1 set) and repeat 2 sets.

2. Move the path in place

Source: Health Line

The movement of the road in this place is also called high knee, because you have to raise your legs to waist level. To try this movement, you follow the steps below, such as:

Stand with your feet together and put your arms at your sides.
Then, lift one knee toward your chest followed by raising your hands in front of your chest. If you lift your left leg, your right hand should be lifted and vice versa.
Then lower your legs to their original position and do so by switching legs.
Do this healthy heart exercise 8-10 times (1 set) and repeat 2 sets.

3. Movement of the butt kicks

Source: Health Line

Movement butt kicks is a movement that is contrary to the movement of the walk in placehigh knee). This is because, in this movement you need to bend your leg back. To follow this movement, follow the steps below:

Stand with your feet together and put your arms by your sides.
Then, bend one knee back toward your butt. Accompany by raising your hands in front of your chest, with your palms open and clinging to one another.
Do this movement alternating legs, usually done 8-10 times (1 set) and repeat 2 sets.

4. Standing oblique crunch movement

Source: Health Line

Healthy heart gymnastics movements are suitable for beginners because they are quite easy to do. Usually the movements are made after the movements lateral shuffle. Apart from increasing the heart rate, this exercise also helps improve the function of the core muscles on the sides of the body. You can apply the exercise in the following steps:

Stand with your feet shoulder width apart. Place your hands behind your head with your elbows pointing out.
Then, lift your legs up with your knees sideways. When this movement is done, you also need to bring the tip of your elbow to your knee.
After that, return to the starting position and do it by switching legs. Usually done 8-10 times (1 set) and repeat 2 sets.

5. Movement speed skaters

Source: Health Line

These healthy heart exercises mimic the movements of the body when you are in a skater. To apply this gesture, you can follow the steps:

Start by standing with your feet shoulder width apart.
Then, cross one leg back while swinging one arm across your chest. If you are crossing your right leg, the hand to raise is your left hand.
Perform this movement by changing legs 8-10 times (1 set) or 2 sets at once.

6. Movement rotational jacks

Source: Health Line

This healthy heart exercise movement can increase heart rate and heart strength. You can demonstrate this movement with the following tips:

Start by standing with your legs and arms stretched to your side.
Then, place one hand down almost touching the floor with your forward bent.
Then, return to starting position and jump.
Repeat this movement by changing hands.

In order to provide benefits, you need to do this exercise regularly. Also apply each of the steps correctly. However, if you have health problems, such as spinal disorders, consult your doctor first, which movements are safe and need to be avoided.

Need to be reminded again, even if it is done regularly, you don't have to run it every day. Just do it at least 1 to 3 times a week. You can combine this sport with other sports that are also heart healthy, such as swimming, cycling, or jumping rope.