Which exercises are good for the heart?

Question

Hello doctor,

I am a 35 year old female. I have recently committed to incorporating regular exercise into my routine to improve my overall health. However, I am curious about the specific ways in which exercise impacts cardiovascular health. What types of exercises are most beneficial for the heart? Is there an optimal duration or intensity level that I should aim for to attain cardiovascular benefits?

Kindly help.

Answer 1

Hello,

Welcome to icliniq.com.

I can understand your concern. First, do not make drastic life changes or a restricted diet, which you cannot sustain. But if you are trying to achieve a sustainable healthy lifestyle, then follow this point as nutrition is a vast topic to add in one answer but having wholesome meals for body recovery is important, and a sudden exercise routine will not help. As well to improve cardiovascular health, you need to build stamina with the right nutrition gradually.

Do not make drastic life changes or restricted diets that you cannot sustain for longer. Start with small goals like 3000 steps a day or having four glasses of water, and it can be customized as per your lifestyle and needs.
Check for your blood reports of hemoglobin, which can lead to low energy levels and low metabolism, which can lead to weight gain, along with checking your vitamins like B12 and vitamin D.
Check for the obesity stage by calculating your basal metabolic rate with no random calculations or assuming to are obese.
Identify lifestyle changes or stress factors because you have not mentioned more details to guide you more on it, but there is change work toward it.
Needs details of age, height, and weight to help you further, but I can help you here with a few changes to start with.

Get up and stretch yourself every 45 minutes to one hour, as sitting for long can be damaging to our posture. At work, walk the length of the office every hour or two to keep your back happy, your muscles supple, and your blood circulating. Indulge into some deep breathing exercises, as it will help you keep calm or even put you to sleep. Plan your week so that your traveling time becomes your rest day. It will make your day stress-free, so less load on your heart. Use the long corridors and long waits for a quick, brisk walk in airports or stations. Take stairs rather than escalators. After all, you have to sit for hours for work, so make the most of the time you have while you wait at the station. If using a car, then park your car away from the destination and try to walk. After 15 days of being active, start with a small home-based workout

like five minutes of spot jogging, five minutes of stretching, five minutes of brisk walking, two minutes of leg raises, five push-ups

I hope that you got your answer.

Please let me know if you need any help.

Take care.