THREE EXERCISES 'KEY' FOR HEART HEALTH AND SUITABLE FOR ALMOST EVERYONE

Exercise isn't just a boon for our physical shape - it's a powerhouse for overall health, aiding in weight management and bolstering mental wellness. Moreover, staying active could slash the risk of heart woes and alleviate symptoms linked to heart or circulatory conditions.

Helen Alexander, a physiotherapist at Nuffield Health, has given her insights on three key types of exercises that do wonders for our hearts—and they're simple enough for most folks to take on without any fancy gear...

Cardio

Ever heard of cardio? Aerobic exercise, its formal name, gets your big muscles moving rhythmically and continuously - you know, like when you walk, run, cycle, or swim.

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Cardiac rehab pro Helen said: "Aerobic exercise helps your heart and circulatory system to work better, so you are more able to do daily tasks without getting tired or breathless. It can also improve your emotional wellbeing and how well you sleep.", reports Surrey Live.

The magic number? Aim for at least 150 minutes per week of moderate-intensity cardiovascular activity—that sweet spot where you're toasty warm and puffing away comfortably. And if you're new to the workout game, no sweat—ease into it before you hit those BHF-recommended 150 minutes.

Aerobic workouts are not just a fitness trend; they're a heart-healthy habit. The British Heart Foundation (BHF) emphasizes that regular aerobic exercise can significantly reduce the risk of heart and circulatory diseases.

It does this by lowering your resting blood pressure and heart rate, while also improving cholesterol levels. Plus, it's a champion at helping you maintain a healthy weight, which is key in warding off type 2 diabetes.

But it's not one-size-fits-all; BHF advises that the intensity may need tweaking depending on your health status, and it's wise to consult a doctor before starting any new workout regimen if you have existing conditions.

Strengthening

When it comes to strengthening exercises, think beyond the dumbbells and resistance bands—your own body weight can be your gym. Helen says: "Strengthening our muscles means that your arms and legs will work better and that will take the demand off your heart. The stronger your muscles are, the easier you'll find it to do aerobic exercises and everyday tasks without getting so breathless and tired."

For those ready to flex their strength, Helen recommends hitting the weights two to three times weekly, with rest days in between for muscle recovery. "Start with an exercise that you can repeat 10 to 12 times, with the last couple repetitions starting to feel a bit challenging. If you can, do two to three sets of these 10-12 repetitions," she suggests.

If you're dealing with heart issues or have recently undergone surgery, it's crucial not to rush into physical activity. Instead, gradually build up your strength, but only after consulting with your doctor.

Balancing and Flexibility

Flexibility and balancing exercises typically involve yoga and Pilates, but there are other ways to improve these areas. For instance, stretching your calves post-walk can enhance flexibility.

As for balance, Helen suggests starting with simple exercises like standing with one foot in front of the other. "You could stand on one leg while holding something for support, like a kitchen countertop, and then gradually try doing that without so much support."

Aim to incorporate balancing and flexibility exercises into your routine two to three days a week, holding muscle stretches for at least 30 seconds. While these exercises are generally safe for everyone, those on blood pressure medication should exercise caution.

Moving quickly from sitting to standing can cause a drop in blood pressure, leading to dizziness.

2025-04-01T13:07:17Z