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Heart is a muscle that becomes stronger and healthier by leading an active life. It is never too late to start exercising. Even a simple activity like taking a brisk walk for 30 mins a day can boost your health tremendously. People who do not exercise are twice as likely to get cardiovascular diseases. 150 minutes of moderate to vigorous physical activity per week can help burn calories, reduce LDL or bad cholesterol, lower blood pressure, cholesterol and raise good cholesterol or HDL.
Apart from aerobic or cardio workout, your weekly exercise plan can also include yoga. Yoga is a mind-body activity that involves various body poses and breathing exercises. It can improve strength, balance and relaxation. There are more than ten types of yoga practices, each offering different benefits to your health. One of the yoga’s most significant benefits to the heart is its ability to relax the body and mind. During stress, body releases hormones like cortisol and adrenaline, which can narrow your arteries and increase your blood pressure. Yoga can not only provide relief for emotional stress but may also helps in lowering blood pressure, heart rate, blood cholesterol, blood glucose level. Apart from cardio workout, your weekly exercise plan can also include yoga along with a healthy and nutritious diet.
Weekly exercise plan:
Figure out what feels like a fun activity and go for it. If you have taken up walking, than add bursts of jogging in to your walk to make it more rigorous and upbeat. Your weekly exercise plan must include some form of cardio exercise, strength training exercise and stretches.
Aerobic Exercise or Cardio Workout:
Cardio workout improves circulation, which results in lowered blood pressure and heart rate. 30 mins exercise a day, for five days a week is ideal to reach your weekly requirement of moderate to vigorous activity. Some common examples of cardio workout include brisk walking, running, swimming, cycling, tennis and jumping rope.
Strength Training Workout:
Strength training can help people who are carrying a lot of body fat (including a big belly, which is a risk factor for heart disease). It can help reduce fat and create leaner muscle mass. At least two nonconsecutive days per week of resistance training is a good rule of thumb. Some common examples of strength training working out includes body-resistance exercises, such as push-ups and squats, a workout that utilizes hand weights such as dumbbell. Yoga can also help you build strength.
Always include stretches before and after your exercise plan. Remember to do your stretches gently and while doing it you should not feel any pain.
Do not forget to check in with your doctor before attempting any exercise plan.