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Effective exercises reduce the risk of heart disease

Effective exercises reduce the risk of heart disease


The heart, like the curtains of the muscles of the body, needs exercise to maintain its health and strength.

 Most studies point to the importance of regular exercise and pairing it with a healthy diet to promote cardiovascular health.


In the following report, learn about the most important types of exercise that reduce the risk of heart disease, but first, here's the importance of exercise to improve heart health, according to specialists at the Mayo Clinic.


The importance of exercise to improve heart health

Exercising improves heart health by:


Reducing the risk of death from heart disease.

Helping to enhance the effectiveness and efficiency of the functions of the heart and arteries.


Reducing symptoms of angina pectoris and heart failure.

Exercise plays an important role in reducing heart disease risk factors by:


Lowering the risk of diabetes and high blood pressure.

Improving the body's ability to deal with ingested sugar.

Help control high blood pressure.

Improving levels of fats in the blood.

Getting rid of excess fat and maintaining weight.


Exercising also improves strength and fitness and promotes general health by:


Maintaining the health of muscles, bones and joints.

Stimulating physical activity and raising the ability to perform daily activities and tasks without feeling tired and exhausted.

Improve body flexibility, balance and texture.

Reducing the chances of feeling stress, anxiety and depression.

Important types of exercise to reduce the risk of heart disease


According to MayoClinic, aerobic exercise should include exercises for large muscle groups. It is possible to diversify the exercise routine by performing more than one physical activity.


Aerobic exercises: They are physical activities that help you breathe more deeply and increase the pace or speed of breathing and heart

 rate, and allow the use and exercise of large muscle groups repeatedly for a long period of time. Examples of these exercises are: walking and cycling.


Muscular strength training: This type of exercise can be practiced day after day, as it is indispensable to include this exercise in the fitness program followed, as it helps improve muscular fitness through exercising muscles or muscle groups.


Stretching exercises: This type of exercise helps maintain or improve flexibility, as well as prepares and prepares the body for physical activity. 


The importance of practicing stretching exercises lies in its role in preventing the emergence of pain caused by muscle tension after completing physical activity.


Cooling exercises: This stage, which is the last of the exercise sessions, allows for a return to the normal state of the body's vital

 indicators after the conditioning stage, where the heart rate and blood pressure drop to approximately their normal levels in the resting state.


Tips for a successful exercise

Do exercises of moderate intensity to ensure an increase in the heart rate and the pace or speed of breathing.


Accurate heart rate monitoring and adjustment of physical activity to a level commensurate with the ability to conduct a conversation or speak clearly during exercise (speech test).


Start with short exercise sessions of approximately 15 minutes for each session day after day, and then work to increase the duration of

 exercise by 3 to 5 minutes per week until achieving the goal of reaching the required duration of exercise by 30 to 40 minutes on most days.​


Make sure to inform your doctor about any changes that may occur to your medications before continuing your fitness program, as

 medications can have a very important impact on the body's response to physical activities.


Ensure that you follow the advice and guidance given by your physical therapist regarding the exercise-related heart rate range. 

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