The best exercises for heart health include a mix of aerobic, resistance training, and flexibility exercises. Improving your heart health may extend your longevity.
According to the Centers for Disease Control and Prevention, many seniors in the US fail to meet the recommendations for physical activity. Getting regular physical activity is vital for healthy aging and the prevention of chronic health conditions. While 28% of seniors aged 50 and older are physically inactive, inactivity is 30% higher among those with a chronic illness like heart disease.
The best exercises for heart health include a mix of aerobic, flexibility, and resistance training activities. How can you add low-impact exercise into your routine, and what are the benefits? Read on to enhance your heart health during your retirement in Rogers, AR.
The National Institute on Aging recommends that seniors get 150 minutes of moderate-intensity aerobic activity weekly.They should also schedule two days of muscle-strengthening activities into the week.
Here are a few exercises that may benefit your heart health.
Aerobic activities include:
Try to engage in aerobic activities for 30 minutes a day. These activities will get your heart pumping, improving your circulation. They may help lower your blood pressure, which is a marker for heart disease.
Aerobic exercises may help improve your cardiac output (how well your heart pumps blood). It may help reduce your risk of type 2 diabetes and other chronic illnesses.
Other benefits of aerobic activity include:
Resistance training can help you build lean muscle mass. This could reduce fat, improving your HDL (good) cholesterol while lowering LDL (bad) cholesterol.
Resistance training may help strengthen muscles in the extremities, taking some of the demand off your heart. This could help you engage in aerobic activities with better stamina, improving your athletic performance.
Otherwise, carrying extra belly fat may increase your risk of heart disease. Participate in two strength training sessions a week. These exercises can include:
Consult a trainer before using gym equipment. They'll ensure you use the proper technique to help you avoid a potential injury.
Consider trying a low-impact exercise like yoga or tai chi. These activities can improve your flexibility and balance, which may help reduce your risk of a fall or injury.
These exercises may help keep muscles from getting too tight. Stretching could help reduce your risk of injuries as you engage in other physical activities.
Yoga may help improve your flexibility, strength, and balance. It also has a soothing effect on the mind and body while benefiting many aspects of cardiovascular health. Releasing stress can lower cortisol, a stress hormone that can narrow the arteries and increase blood pressure.
Yoga may help lower your:
In one study, participating in slow-paced yoga twice a week reduced the frequency of atrial fibrillation episodes in patients. You can find yoga classes through your senior living community's fitness program.
If exercising regularly isn't already part of your routine, take it slowly.Gradually increase the duration and intensity over the span of months. This strategy may help:
Consider talking to a doctor, physical therapist, or trainer. They can help you develop a personalized exercise plan based on your physical abilities.
Always warm up to prepare your muscles before exercising. Cool down afterward to gradually decrease your breathing and heart rate.
Consider setting realistic, specific goals for yourself. Review your goals regularly to track your progress. Celebrating your successes can keep you motivated.
You may encounter barriers, such as:
Look for creative solutions as you encounter each barrier. If the weather is poor, plan to exercise inside. Instead of buying expensive equipment, use your body weight.
Consider working out with friends in your senior living community. They can keep you motivated and hold you accountable. For example, you can find walking or hiking groups on your community's events and activities calendar.
Yes, you can strengthen a weak heart, which may help improve its ability to pump blood throughout the body. Effective heart-healthy tips include:
Adjusting your diet may improve your heart health. Consider exploring your senior living community's dining program for heart-healthy dishes.
No one strategy strengthens the heart the most. A combination of lifestyle factors may help reduce your risk of a heart attack or stroke, including:
For stress relief, consider engaging in hobbies like sculpting or gardening. You can find more activities through your senior living community.
Consult your doctor for a personalized treatment plan. They can help you make informed lifestyle changes based on your health needs.
To recap, what are the best exercises for heart health? Aerobic activity and strength training can strengthen the heart, while improving your flexibility can enhance your physical performance. You can discover low-impact exercise classes through your senior living community.
Morada Rogers offers active seniors a worry-free lifestyle by combining Independent Living with supportive services. Discover our exclusive lifestyle programs, including themed luncheons through Sensational Dining, Daily Activities & Social Events like tailgate parties, and Senior-Specific Health & Fitness classes like yoga. Contact us now to schedule your tour.