{"id":16212,"date":"2022-05-05T18:08:54","date_gmt":"2022-05-05T18:08:54","guid":{"rendered":"https:\/\/ovadiahearthealth.com\/old-site\/?p=16212"},"modified":"2022-05-05T18:08:54","modified_gmt":"2022-05-05T18:08:54","slug":"best-exercises-to-improve-your-cardiovascular-health","status":"publish","type":"post","link":"https:\/\/ovadiahearthealth.com\/old-site\/2022\/05\/05\/best-exercises-to-improve-your-cardiovascular-health\/","title":{"rendered":"Best exercises to improve your cardiovascular health"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Many of us have been told that we need to get more exercise. While this is true, choosing movement that enhances our cardiovascular health is important.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Failing to set aside time for movement could have serious implications on<\/span><a href=\"https:\/\/ovadiahearthealth.com\/old-site\/2022\/04\/03\/talking-to-your-loved-ones-about-heart-health\/\"> <span style=\"font-weight: 400;\">heart health<\/span><\/a><span style=\"font-weight: 400;\">: <\/span><a href=\"https:\/\/www.health.ny.gov\/diseases\/chronic\/cvd.htm\"><span style=\"font-weight: 400;\">35% of coronary heart mortalities<\/span><\/a><span style=\"font-weight: 400;\"> are associated with physical inactivity.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Focusing on exercise is one of the best ways to reduce unwanted heart-related risk factors and improve your quality of life.<\/span><\/p>\n<h2>Benefits of exercise on cardiovascular health<\/h2>\n<p><span style=\"font-weight: 400;\">Exercise is one of the best ways to<\/span><a href=\"https:\/\/ovadiahearthealth.com\/old-site\/2022\/04\/10\/common-blood-pressure-questions\/\"> <span style=\"font-weight: 400;\">decrease blood pressure<\/span><\/a><span style=\"font-weight: 400;\"> and improve cardiovascular health, and can assist in losing body fat. Backed by decades of credible data, the science shows that adherence to regular exercise:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reduces risk for<\/span><a href=\"https:\/\/scholar.google.com\/scholar_url?url=https:\/\/www.sciencedirect.com\/science\/article\/pii\/0091743584900379&amp;hl=en&amp;sa=X&amp;ei=N6RqYq6uNZKVy9YP0-K_uAg&amp;scisig=AAGBfm0qwp9MOzZ5c8i9I_6s91GBmYui9Q&amp;oi=scholarr\"> <span style=\"font-weight: 400;\">coronary heart disease<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increases<\/span><a href=\"https:\/\/www.ahajournals.org\/doi\/10.1161\/circresaha.117.305205\"> <span style=\"font-weight: 400;\">circulation and oxygen levels<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Works on<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4914008\/\"> <span style=\"font-weight: 400;\">lowering blood pressure<\/span><\/a><span style=\"font-weight: 400;\"> for the long term<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">As you exercise, your heart will be put under greater demand to provide blood, nutrients, and circulation to active parts of the body. This causes it to pump faster and expel a greater amount of blood, helping the body work more optimally. This is believed to<\/span><a href=\"https:\/\/health.clevelandclinic.org\/why-making-your-heart-work-harder-lowers-your-blood-pressure\/\"> <span style=\"font-weight: 400;\">help with stress reduction<\/span><\/a><span style=\"font-weight: 400;\"> and encourage a healthier resting state, among other things.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One of the first things that many people think of when it comes to exercise is the resulting weight loss. Reducing unnecessary weight does put less strain on your joints and<\/span><a href=\"https:\/\/www.phoenixheart.com\/blog\/weight-loss-and-its-effect-on-your-heart#:~:text=Losing%20weight%20can%20lower%20your,can%20lower%20your%20blood%20pressure.\"> <span style=\"font-weight: 400;\">reduce blood pressure<\/span><\/a><span style=\"font-weight: 400;\">. However, this should not be the main focus of a regular exercise plan.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While dropping unneeded pounds is never a bad thing, losing weight is just one small element of increasing your heart health. The goal of exercise should not necessarily be to lose weight overall, but to continuously build a stronger and healthier cardiovascular system. Weight loss should primarily come through what you eat.<\/span><\/p>\n<h2>Recommended exercises for building heart health<\/h2>\n<p><span style=\"font-weight: 400;\">The main focus of exercise &#8211; if you&#8217;re trying to<\/span><a href=\"https:\/\/ovadiahearthealth.com\/old-site\/2022\/03\/27\/daily-habits-to-maintain-a-healthy-heart\/\"> <span style=\"font-weight: 400;\">improve your heart health<\/span><\/a><span style=\"font-weight: 400;\"> &#8211; should be based on building muscle. Muscle is more metabolically active than fat tissue so the more you have, the more calories you will burn throughout your day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Data suggests that muscle mass and strength leads to a higher quality of life and a longer lifespan overall. The stronger your grip is, the better and longer you are likely to live. Studies continue to prove that one to three days per week of muscle training can lead to a<\/span><a href=\"https:\/\/newsroom.clevelandclinic.org\/2019\/02\/27\/study-resistance-exercise-good-for-the-heart\/#:~:text=They%20found%20that%20those%20who,bearing%20exercises%2C%20saw%20a%20benefit.\"> <span style=\"font-weight: 400;\">70% reduction in heart attacks<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">I recommend resistance training that covers all the major muscle groups at least three times per week. This can be accomplished in several ways:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Using the machines, kettlebells, or other weights at your local gym<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start a program that involves calisthenics, isometrics, or plyometrics<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Completing bodyweight-only resistance exercises e.g. push-ups and squats<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Choose simple routines as you begin your<\/span><a href=\"https:\/\/ovadiahearthealth.com\/old-site\/2022\/02\/26\/how-to-create-achievable-goals-to-help-you-on-your-heart-health-journey\/\"> <span style=\"font-weight: 400;\">heart health journey<\/span><\/a><span style=\"font-weight: 400;\">. If you don&#8217;t have access to a gym, I&#8217;d suggest functional resistance exercises that involve push-ups, squats, or planks to increase core stability.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Aerobic exercise is another important type of<\/span><a href=\"https:\/\/ovadiahearthealth.com\/old-site\/2022\/03\/20\/the-best-exercises-to-strengthen-your-heart\/\"> <span style=\"font-weight: 400;\">exercise for heart health<\/span><\/a><span style=\"font-weight: 400;\">, especially as we age. These exercises help to get the heart pumping, and may cause you to sweat more than resistance exercises alone. Walking, climbing stairs, or performing moves in a kickboxing class all qualify.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Spending 30 minutes a day with aerobic exercises has a trickle-down effect on the heart:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18787373\/\"><span style=\"font-weight: 400;\">Mitigates cortisol<\/span><\/a><span style=\"font-weight: 400;\"> (the stress hormone)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Boosts<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6172294\/\"> <span style=\"font-weight: 400;\">overall cardiac output<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increases <\/span><a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fcvm.2019.00069\/full\"><span style=\"font-weight: 400;\">HDL cholesterol<\/span><\/a><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you are unsure where to begin with aerobic exercises, start off slow with a focus on brisk walking. Consider trying out some high intensity interval training (HIIT), which could strengthen bones and muscles. The use of<\/span><a href=\"https:\/\/physoc.onlinelibrary.wiley.com\/doi\/abs\/10.1113\/JP281210\"> <span style=\"font-weight: 400;\">low-volume HIIT workouts<\/span><\/a><span style=\"font-weight: 400;\"> has been shown to improve metabolic health over time.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Above all, do not push your body beyond what is capable. Putting too much pressure on the cardiovascular system may cause further injury down the road.<\/span><\/p>\n<h2>Choosing a safe level of exercise<\/h2>\n<p><span style=\"font-weight: 400;\">While cardiovascular training is important, protecting yourself from injury is even more so.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some new exercisers are concerned about the intensity of their workouts and how it may affect them physically. It&#8217;s perfectly normal to feel tired or out of breath while engaging in physical activity.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, if you start feeling breathless during exercise, try reducing your intensity for a short period of time. If you feel any sort of pain or dizziness, stop immediately and consider consulting your doctor about potential causes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Apart from physical symptoms, it&#8217;s also important to approach cardiovascular exercises with safety in mind. Injuries from intense workouts are common, and may throw a wrench in your plans for<\/span><a href=\"https:\/\/ovadiahearthealth.com\/old-site\/2022\/04\/18\/the-difference-between-health-and-metabolic-health\/\"> <span style=\"font-weight: 400;\">improving metabolic health<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While exercising, try to avoid:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sharp movements while lifting<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hyperextending limbs and muscles<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bouncing while stretching<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Be sure to stretch well after every exercise, or perform a cool-down movement that gradually slows your heart rate. Drink plenty of water after each exercise. Try to incorporate natural electrolytes to<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/7854827\/#:~:text=Electrolytes%20are%20essential%20to%20normal,and%20decrease%20muscle%20tension%20development.\"> <span style=\"font-weight: 400;\">assist with muscle fatigue<\/span><\/a><span style=\"font-weight: 400;\"> and soreness. I recommend adding a squeeze of lemon to your water bottle, or purchasing some unprocessed coconut water to drink after workouts.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Both resistance training and aerobic workouts should be approached with safety in mind. Don&#8217;t try to accomplish too much all at once, and protect your limbs and joints from painful injuries. Maintain an intensity you feel comfortable with and gradually build to a new baseline over time. As always, consult with your doctor if you have any pre-existing health concerns.<\/span><\/p>\n<h2>Integrating exercise into a healthy lifestyle<\/h2>\n<p><span style=\"font-weight: 400;\">The reality is that exercise is just one element of improving cardiovascular health. It&#8217;s more effective to say that exercise is just one facet of remaining metabolically healthy, and should be combined with a<\/span><a href=\"https:\/\/ovadiahearthealth.com\/old-site\/2022\/04\/24\/the-effect-of-keto-diets-on-metabolic-health\/\"> <span style=\"font-weight: 400;\">whole foods diet<\/span><\/a><span style=\"font-weight: 400;\">, plenty of quality sleep, and<\/span><a href=\"https:\/\/ovadiahearthealth.com\/old-site\/2022\/03\/07\/can-stress-increase-your-risk-of-developing-heart-disease\/\"> <span style=\"font-weight: 400;\">reducing your stress levels<\/span><\/a><span style=\"font-weight: 400;\"> for sustained heart health.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The adage &#8216;good things come to those who sweat&#8217; is extremely true. I recommend monitoring your exercise and cardiovascular health metrics using my<\/span><a href=\"https:\/\/ovadiahearthealth.gumroad.com\/l\/fZxte\"> <span style=\"font-weight: 400;\">Metabolic Health Tracking System<\/span><\/a><span style=\"font-weight: 400;\">, which provides suggestions for high-protein low-carb diets which may improve the results of your regular exercise.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Many of us have been told that we need to get more exercise. While this is true, choosing movement that enhances our cardiovascular health is important. Failing to set aside time for movement could have serious implications on heart health: 35% of coronary heart mortalities are associated with physical inactivity. Focusing on exercise is one &hellip;<\/p>\n<p class=\"read-more\"> <a class=\"\" href=\"https:\/\/ovadiahearthealth.com\/old-site\/2022\/05\/05\/best-exercises-to-improve-your-cardiovascular-health\/\"> <span class=\"screen-reader-text\">Best exercises to improve your cardiovascular health<\/span> Read More &raquo;<\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"passster_activate_protection":null,"passster_protect_child_pages":"","passster_protection_type":"password","passster_password":"","passster_activate_overwrite_defaults":"","passster_headline":"","passster_instruction":"","passster_placeholder":"","passster_button":"","passster_id":"","passster_activate_misc_settings":"","passster_redirect_url":"","passster_hide":"no","passster_area_shortcode":"","site-sidebar-layout":"default","site-content-layout":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","footnotes":""},"categories":[7],"tags":[31,12,14],"class_list":["post-16212","post","type-post","status-publish","format-standard","hentry","category-blog","tag-cardiovascular-health","tag-exercise","tag-heart-health"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.9 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Best exercises to improve your cardiovascular health | Ovadia OLD Site<\/title>\n<meta name=\"robots\" content=\"noindex, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Best exercises to improve your cardiovascular health | Ovadia OLD Site\" \/>\n<meta property=\"og:description\" content=\"Many of us have been told that we need to get more exercise. While this is true, choosing movement that enhances our cardiovascular health is important. Failing to set aside time for movement could have serious implications on heart health: 35% of coronary heart mortalities are associated with physical inactivity. 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