11 cardio exercises to help your heart health
WOMEN have unique risk factors for heart disease, such as hormonal changes due to menopause, which can increase the risk of cardiovascular problems. Pregnancy-related conditions like preeclampsia and gestational diabetes also elevate future heart disease risk, which means that women need to ensure that they are extra attentive to preventative measures.
One such measure is through keeping fit and healthy, and cardiovascular exercises have been shown to significantly benefit heart health in various ways.
Workout developer Mesha-Gaye Wright said regular cardio exercise makes the heart muscle stronger and more efficient at pumping blood, reducing the workload on the heart. It also increases blood flow, improving circulation and the delivery of oxygen and nutrients to tissues.
“Consistent cardiovascular activity helps to lower blood pressure by improving the elasticity of the blood vessels, and lowers the levels of bad cholesterol, which can build up in arteries and lead to heart disease,” she explained.
“Regular cardiovascular exercise helps regulate blood sugar levels, reducing the risk of diabetes, a significant risk factor for heart disease. It also helps burn calories and reduce body fat, which decreases the strain on the heart and lowers the risk of heart disease.”
Here are some cardio workouts she said are excellent for improving heart health.
Running/Jogging
Sustained running or jogging strengthens the heart and improves cardiovascular endurance.
Cycling
Whether on a stationary bike or outdoors, cycling is a low-impact exercise that boosts heart health.
Swimming
Swimming gives a full-body workout that increases heart rate while being gentle on the joints.
Brisk walking
This is a simple and effective way to improve cardiovascular fitness, especially when done regularly.
Jump rope
A high-intensity workout that quickly raises heart rate and improves cardiovascular health.
Aerobic classes
Activities like Zumba, step aerobics, or dance classes are fun ways to get your heart pumping.
Elliptical training
Provides a good cardio workout with less impact on the knees and joints.
High-intensity interval training
Alternating short bursts of intense activity with periods of lower-intensity exercise or rest keeps the heart pumping.
Stair climbing
Whether on a machine or actual stairs, this workout is great for cardiovascular health and leg strength.
Hiking
Especially on trails with varying elevations, hiking offers a great cardio workout with the added benefit of being outdoors.
Dancing
Engaging in any form of dance, whether at a class or just at home, can be a fun way to boost heart health.
“Incorporating a mix of these workouts into your routine can help keep your heart healthy and ensure you stay motivated,” Wright said. “Engaging in regular cardiovascular exercise will definitely contribute to overall well-being.”
