A fitness expert has explained the key exercises that can boost your heart health – reducing the risks of heart disease and attack. As February marks Heart Month, Mark Harris, Fitness Expert at Mirafit has explained how exercise benefits cardiovascular health, and recommended some exercise types to prioritise.
Mark said: “When it comes to promoting and maintaining a healthy heart, few factors can benefit it as much as exercise. In fact, onestudyrevealed that exercise can boost blood circulation by one-quarter (25%), highlighting just how beneficial a structured fitness routine is for cardiovascular well-being.
“Regular exercise can reduce blood pressure, ensuring there is less strain on the heart and minimising the risk of heart disease. Maintaining an active lifestyle can also strengthen the heart, as we exercise, our hearts have to work harder, forcing muscles to strengthen and improve functions such as pumping blood.
“Additionally, exercise is a great way of preventing blood clots. Through regular movement, individuals can improve their body’s circulation, leading to superior blood flow. It also reduces the risk of developing conditions such as type 2 diabetes, with exercise an effective way of controlling blood sugar levels.
“Finally, obesity is one of the biggest driving factors of poor cardiovascular health. Regular exercise helps combat this, keeping people fit and protecting against unnecessary weight gain. This can further reduce the strain on the heart, helping prevent heart attacks and strokes.
Key Exercises for Cardiovascular Health
“Now that we’re aware of the benefits, it’s crucial that people understand the most effective exercises for maintaining a healthy heart. I recommend everybody tries to incorporate these workouts into their routines, helping negate the risk of fatal strokes and heart attacks.
Aerobic Exercises
“Also known as cardio exercises, routines such as running, cycling, swimming and dancing are all great ways of raising heart rates and strengthening muscles. These routines are known for their heart health benefits and each routine burns a healthy amount of calories, protecting against obesity.
Resistance Training
“I also believe resistance training is incredibly useful for supporting heart health. Routines such as deadlifts, pull-ups, squats and planks are all key ways of reducing LDL cholesterol, reducing strain and maintaining low blood pressure. Combining a mixture of compound exercises and bodyweight routines is crucial for supporting cardiovascular fitness.
Yoga & Pilates
“Although they may not be popular for their cardiovascular benefits, yoga and pilates are a great way to manage stress and improve circulation – supporting the heart’s general function while reducing the risk of harmful disease. These routines can make other exercise types easier by increasing stability and flexibility. I strongly recommend people combine yoga or pilates with other exercise types to help reduce injury, maintain mobility and boost heart health.
High-Intensity Interval Training (HIIT)
“Finally, high-intensity interval training is an incredibly effective way of supporting cardiovascular well-being. This rigorous exercise type focuses on working harder, rather than for longer periods. By indulging in HIIT routines, people can boost their general heart function, lower blood pressure and burn calories quickly. Safe to say, HIIT is a great way to support heart health.
“Overall, by understanding how fitness benefits our hearts and knowing the go-to exercise types for maintaining cardiovascular health, people can reduce the risk of developing heart disease and experiencing heart attacks or strokes. This February, I recommend that people take the opportunity to make better lifestyle choices, allowing people to boost their lifespan and avoid fatal conditions.”