{"id":17538,"date":"2022-08-07T22:48:44","date_gmt":"2022-08-07T22:48:44","guid":{"rendered":"https:\/\/ovadiahearthealth.com\/old-site\/?p=17538"},"modified":"2022-08-07T22:58:21","modified_gmt":"2022-08-07T22:58:21","slug":"7-daily-exercises-to-boost-heart-health","status":"publish","type":"post","link":"https:\/\/ovadiahearthealth.com\/old-site\/2022\/08\/07\/7-daily-exercises-to-boost-heart-health\/","title":{"rendered":"7 daily exercises to boost heart health"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">You&#8217;ve probably heard that you can&#8217;t exercise your way out of an<\/span><a href=\"https:\/\/ovadiahearthealth.com\/old-site\/2022\/07\/31\/how-to-eat-metabolically-healthy-with-5-different-popular-diets\/\"> <span style=\"font-weight: 400;\">unhealthy diet<\/span><\/a><span style=\"font-weight: 400;\">. That may be true, but when it comes to boosting your<\/span><a href=\"https:\/\/ovadiahearthealth.com\/old-site\/metabolic-quiz\/\"> <span style=\"font-weight: 400;\">metabolic health<\/span><\/a><span style=\"font-weight: 400;\">, you need both diet and exercise to keep your heart strong.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can improve your heart health simply by changing your exercise habits. If you&#8217;re willing to add at least 30 minutes of movement into your daily regimen, you may start to see significant changes in your metabolic markers, your physical endurance, and your waistline.<\/span><\/p>\n<h2>Why is heart health training important?<\/h2>\n<p><span style=\"font-weight: 400;\">Heart training is an essential component of metabolic health. Truthfully, it&#8217;s one of the most significant things you could do to prevent heart attacks, strokes, and similar illnesses.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Research shows that 30 minutes of exercise per day can vastly improve cardiovascular health. Strengthened muscle walls allow the body to pump more blood with each contraction and<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6172294\/\"> <span style=\"font-weight: 400;\">feed the brain more oxygen<\/span><\/a><span style=\"font-weight: 400;\">. As a result, heart stress is reduced, blood pressure drops, and the body regains control over its<\/span><a href=\"https:\/\/ovadiahearthealth.com\/old-site\/2022\/07\/24\/the-7-principles-of-metabolic-health\/\"> <span style=\"font-weight: 400;\">metabolic processes<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Regular exercise may even lead to:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improved myocardial perfusion<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increased high-density lipoprotein<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reduced cardiac stress<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Heart-focused exercise is neither complex nor time-consuming. Since exercise is a cumulative function, a few minutes of dedicated time throughout the day can make a significant difference on your<\/span><a href=\"https:\/\/ovadiahearthealth.com\/old-site\/2022\/05\/22\/what-do-people-mean-by-cardiovascular-health\/\"> <span style=\"font-weight: 400;\">cardiovascular health<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h2>Simple exercises for heart disease prevention<\/h2>\n<p><span style=\"font-weight: 400;\">Heart disease prevention starts with consistency, discipline, and a willingness to<\/span><a href=\"https:\/\/ovadiahearthealth.com\/old-site\/2022\/06\/26\/how-small-daily-changes-will-improve-cardiovascular-health\/\"> <span style=\"font-weight: 400;\">embrace healthy changes<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">I recommend following a regimented plan and making time for at least thirty minutes of physical movement per day. This may include one of these seven exercises, all of which have proven benefits for cardiac health.<\/span><\/p>\n<p><b>1. Resistance training<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Many of us think of cardio exercises when we think of heart health. However, resistance training is one of the best and most effective ways to boost metabolic processes over time.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Just a half hour of resistance training three times per week can increase HDL levels, lower LDL levels, and improve blood sugar control. Studies suggest it lowers the risk of all cause mortality<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30376511\/\"> <span style=\"font-weight: 400;\">by 40% to 70%<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can start by lifting weights every other day, focusing on different muscle groups each time. You may want to branch into body weight exercises or more complex movements as you become more confident in your skills.<\/span><\/p>\n<p><b>2. Jogging<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Jogging is a fantastic way to ease your body into aerobic activity. It&#8217;s simple, easy on the joints, and can be done just about anywhere.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Aerobic exercise has been linked with all sorts of heart health benefits, from<\/span><a href=\"https:\/\/ovadiahearthealth.com\/old-site\/2022\/06\/10\/i-have-been-diagnosed-with-high-blood-pressure-what-should-i-do\/\"> <span style=\"font-weight: 400;\">reduced blood pressure<\/span><\/a><span style=\"font-weight: 400;\"> to increased HDL levels. It also happens to be a cost-effective form of movement\u2014you don\u2019t need a gym membership to get your heart moving.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Try jogging around your neighborhood each morning, or close the day with a brisk jog around the house and back. Even 10 minutes a day can reduce your risk for heart disease<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4131752\/\"> <span style=\"font-weight: 400;\">by 50%<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><b>3. Swimming<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Swimming is another excellent aerobic activity that is gentle on the joints and great for the heart. In fact, swimming has been shown to be one of the best exercises for<\/span><a href=\"https:\/\/health.clevelandclinic.org\/swimming-joint-friendly-and-good-for-the-heart\/\"> <span style=\"font-weight: 400;\">people with heart conditions<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Like jogging, swimming can help reduce blood pressure, improve HDL levels, and increase myocardial perfusion, or the blood flow within the heart muscle. Even water aerobics or water walking can provide some positive benefits.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember to start small and build your way towards longer exercise times. You may want to explore opportunities for water access even during the fall and winter seasons.<\/span><\/p>\n<p><b>4. Cumulative cardio<\/b><\/p>\n<p><span style=\"font-weight: 400;\">As mentioned, exercise is about daily consistency rather than a one-time occurrence. Science continuously reaffirms that <\/span><a href=\"https:\/\/www.latimes.com\/archives\/la-xpm-1998-apr-06-he-36561-story.html\"><span style=\"font-weight: 400;\">movements throughout the day<\/span><\/a><span style=\"font-weight: 400;\"> are better for your heart than an hour in the gym.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">I suggest focusing on small, cumulative actions that work to<\/span><a href=\"https:\/\/ovadiahearthealth.com\/old-site\/2022\/05\/05\/best-exercises-to-improve-your-cardiovascular-health\/\"> <span style=\"font-weight: 400;\">improve your cardiovascular health<\/span><\/a><span style=\"font-weight: 400;\">. Try using the stairs at work rather than the elevator. Take a longer walk after lunch or dinner. Practice wall sits while watching TV.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Regardless of what you choose, cumulative frequency exercise is an excellent way to mindfully work on your heart health.<\/span><\/p>\n<p><b>5. Yoga<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Light cardio combined with mindful stretching can improve flexibility,<\/span><a href=\"https:\/\/ovadiahearthealth.com\/old-site\/2022\/06\/05\/how-can-i-manage-workplace-stress\/\"> <span style=\"font-weight: 400;\">reduce stress<\/span><\/a><span style=\"font-weight: 400;\">, and lower blood pressure. Multiple studies find that yoga may help patients reduce specific cardiac risk factors, namely<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4440276\/\"> <span style=\"font-weight: 400;\">hypertension and obesity<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Start with basic stretches in the morning or evening. As you become more flexible, you can explore different Yoga poses and levels of intensity.<\/span><\/p>\n<p><b>6. HIIT exercise<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Sometimes referred to as interval training, HIIT is an umbrella term for exercises that require high-intensity bursts of energy followed by a short period of recovery. You have likely heard this used in running regimens: 30 seconds of hard running followed by one minute of recovery.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Today, HIIT is considered to be an excellent form of<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6760312\/\"> <span style=\"font-weight: 400;\">exercise for cardiac rehabilitation<\/span><\/a><span style=\"font-weight: 400;\">.<\/span> <span style=\"font-weight: 400;\">Try using HIIT regimens with:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Running<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push-ups<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jumping jacks<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Keep in mind that these exercises aren&#8217;t for people with a history of joint pain.<\/span><\/p>\n<p><b style=\"font-style: inherit;\">7. Playing sports<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Soccer, basketball, and tennis all have one thing in common: they raise your heart rate and strengthen your muscles over time.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sports also happen to be an enjoyable way of adding exercise into your daily schedule.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Shooting hoops, practicing your batting average, or scoring long-distance goals lets you improve your heart health while having fun along the way.<\/span><\/p>\n<h2>Kickstart your heart-healthy exercise regimen with metabolic coaches<\/h2>\n<p><span style=\"font-weight: 400;\">These seven exercises are a great starting place for metabolic health. However, they&#8217;re certainly not an end-all-be-all. To enhance your metabolic health in a more sustainable manner, you may need to turn to<\/span><a href=\"https:\/\/ovadiahearthealth.com\/old-site\/2022\/04\/18\/the-difference-between-health-and-metabolic-health\/\"> <span style=\"font-weight: 400;\">heart health coaching<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you are not already working with a metabolic health coach for heart health training, I highly suggest you do so. These professionals are equipped to provide deeper insights regarding your metabolic health and daily habits, including personalized exercise suggestions that work in tandem with your needs.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re not sure where to start, you&#8217;re welcome to<\/span><a href=\"https:\/\/ovadiahearthealth.com\/old-site\/talk-to-ovadia\/\"> <span style=\"font-weight: 400;\">book a complementary call<\/span><\/a><span style=\"font-weight: 400;\"> with me today. I&#8217;d be happy to take a closer look at your current exercise plan, then provide some options and personalized suggestions that address your unique situation.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>You&#8217;ve probably heard that you can&#8217;t exercise your way out of an unhealthy diet. That may be true, but when it comes to boosting your metabolic health, you need both diet and exercise to keep your heart strong. You can improve your heart health simply by changing your exercise habits. If you&#8217;re willing to add &hellip;<\/p>\n<p class=\"read-more\"> <a class=\"\" href=\"https:\/\/ovadiahearthealth.com\/old-site\/2022\/08\/07\/7-daily-exercises-to-boost-heart-health\/\"> <span class=\"screen-reader-text\">7 daily exercises to boost heart 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":"right-sidebar","site-content-layout":"plain-container","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":[12,8,14,80],"class_list":["post-17538","post","type-post","status-publish","format-standard","hentry","category-blog","tag-exercise","tag-heart-disease","tag-heart-health","tag-heart-training"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.9 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>7 daily exercises to boost heart 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=\"7 daily exercises to boost heart health | Ovadia OLD Site\" \/>\n<meta property=\"og:description\" content=\"You&#8217;ve probably heard that you can&#8217;t exercise your way out of an unhealthy diet. That may be true, but when it comes to boosting your metabolic health, you need both diet and exercise to keep your heart strong. You can improve your heart health simply by changing your exercise habits. 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