Take care of your heart, and it’ll take care of you. According to the American College of Cardiology, about 1 of every 4 deaths in the United States is caused by heart disease – far and away the most common cause. Clearly, we’ve got a heart problem.
Genetics, poor lifestyle habits and bad luck are primarily the cause for this widespread epidemic. Let’s focus on those lifestyle choices for a minute – what exactly can you do to give your heart a healthy boost today?
Proper diet helps. So does the surrounding air – some studies suggest a link between existing heart problems and worsening symptoms. But the single most important, tangible activity you can do is exercise. Keep your heart beating stronger than ever with these 5 simple yet effective movements:
Also called low-level aerobic exercise, this is when you keep the heart rate slightly elevated for at least 15-20 minutes. Along with other promising health markers, walking has been shown to reduce cardiovascular disease – and if you’re looking to keep your heart in tip-top shape, you can’t ask for much more than that.
Put on your dancing shoes! Not only is dancing a heart-healthy endeavor, but it’s a fun way to get your heartrate up to the desired 120 to 135 beats per minute range, which experts believe is the best possible pace for challenging (but not over-stressing) the heart. Ballroom dancing, the tango, the waltz – pick one (or all) that works for you.
Here’s the ultimate cause and effect exercise. First let’s work backwards as to what the primary factors for heart disease are: obesity and inactivity. OK, so what’s the best way to get active and lose fat? Sprinting (whether on foot, on an exercise bike or in the pool) – brief bursts of all-out effort – is the only exercise that directly contributes to fat loss. Does that have your attention? If you want to ultimately help out your heart, tax your body with a sprint workout every once in a while.
Recent studies suggest weight lifting and mortality don’t really get along – to put it another way, the Grim Reaper doesn’t like it when you lift heavy things. So lift weights and reap the benefits. This isn’t just good for the heart, it’s good for the entire body.
Unlike the four previous exercises, water aerobics provide all the benefits of a rigorous workout, yet without the heavy toll on your joints. This type of exercise is ideal for senior citizens.
Banner Urgent Care is also part of a heart-healthy program. We can help you create a long-term care plan, and also offer medical assistance for heart-related problems. If you’re in Arizona or Nevada, Banner Urgent Care is the place to go – actually, we have more than 40 places to go! Find nearby urgent care, and stop in today!
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