Being among the primary causes of death around the globe, heart diseases impact millions of individuals each year, consuming equally as many lives due to negligence. However, it isn’t something that cannot be battled no matter how hard we try. This disease, in fact, can be prevented and managed by starting early and making tiny lifestyle modifications. Physical exercise is one of those changes that can save countless lives if taken seriously since it’s essential for preserving heart health, enhancing cardiovascular function, and lowering the risk of this terrifying disease altogether.
You might think, what’s the connection between having heart problems and exercise? Well, there’s a lot more to it than we commonly know. Regular physical activity for adults can be a health savior and give you a couple more years to enjoy the good things in life without worrying too much. It can help keep your BP under control, lower cholesterol levels, manage weight properly, and make the daily battle with stress, a lot easier.
How can physical activity help battle heart disease and Why is it so important?
If nothing has made you want to live a healthier life, then saving yourself from potential cardiovascular diseases should.
As boring or time consuming this may sound, physical activity truly is a powerful tool in the fight against heart disease, playing a crucial role in both early prevention and management if one falls victim to it.
- Your body isn’t meant to stay in hibernation mode for long, it’s supposed to move around to stay healthy. Imagine an engine that hasn’t been put to work in a long time, it’ll need the necessary oil to run it smoothly. Physical activity works like that for our bodies. Let your heart thank you by going easy on it and letting some fun physical activity lower your spiking blood pressure.
- Physical activity is like having a free family doctor on call 24/7! It’s always there to keep your health in check. Regular exercise helps maintain healthy cholesterol levels by boosting the “good” cholesterol, while also lowering your low-density lipoprotein cholesterol and triglycerides (a type of fat found in blood).
- Up next. Obesity. We know it takes extra effort to get up when your body has grown fond of being in lazy mode. However, even a single step towards better health goes a long way in weight management. Need more motivation? This little effort can control your blood sugar and reduce the risk of developing the stubborn type 2 diabetes, while also reducing inflammation.
How does physical activity impact your mental health?
What about your mental health, you may ask. We’ve got that covered too. Ever notice how sitting in one spot for too long can send your mind into a whirlwind of negative vibes? It’s like a never-ending loop of blah! But guess what? Taking just a few minutes out of your day to move around can work wonders for your brain. Getting your body in motion helps reduce stress, anxiety, and depression, turning those gloomy thoughts into, well, less gloomy! So, stretch it out, take a brisk walk, or dance like no one’s watching—your brain will thank you!
What sort of physical activities can you do?
It’s all about what puts your body and you in a livelier mood, so have fun with it! There are no limits when it comes to exercises. Get into the mode by taking a casual walk around your nearest park or even down the block when the weather seems pleasant. Pick up the pace by slowly switching to a light jog, followed by cycling, swimming or even dancing to your favorite playlist for at least 150 minutes of moderate-intensity exercise per week!
Those were just the general tips now let’s narrow it down to each phase of adulthood.
In Your 20s
- Twenty something already? This is your prime time to lay the groundwork for a healthy and active life. Why not make it fun with some heart-pumping activities? Take a quick run through the block, cycle to get a cup of coffee, get back into those forgotten swimming lessons or even dance to your playlist to boost your stamina and keep your heart going.
- Nothing better than the old pair of push-ups, and squats to jump start your strength development.
- Don’t miss out on flexibility and balance— let YouTube be your mentor and follow the guidance of certified yoga and pilates trainers who can help you understand your body better! Your future self will like you a little more for this.
In Your 30s
- Imagine a few minutes of all-out effort followed by a chill period of rest or low-intensity exercise—it’s the perfect way to supercharge your metabolism and keep your heart at ease.
- If you’re the social type, why waste your 30s sitting at home? We get that the comfort of your room is different, but why not join a sports league or a group fitness class? It’s a fantastic way to stay active and develop new circles.
- Want to hear everyone saying, “Look at those muscles!” You have the ability to make it come true by keeping those muscles strong with lunges, squats, and lifting weights to stay injury-free and feeling like a car-lifting superhero!
In Your 40s
- 40s don’t have to be so bland. Make it about balance and staying vibrant with aerobics like brisk walking and going for a hike to your favorite getaway spot.
- Building and maintaining muscle mass isn’t limited to a specific age group, so get ready to lift those weights and keep your body strong during your prime years.
- Be a good friend to your joints. So go easy on them by diving into a pool or hopping on a bike. These activities are gentle on the joints but mighty for your fitness. Keep moving and grooving, and enjoy every moment of your adulthood!
In Your 50s
- Walking and Jogging
- Water Aerobics
- Yoga and Tai Chi to slowly increase flexibility, balance, and keep you relaxed
In Your 60s and Beyond
- Gentle Aerobics to help keep the heart healthy without straining the body.
- Strength Training but in a less intense manner
- Stretching exercises to improve balance and reduce the risk of falls.