Sports for a healthy heart: important exercises

Sports for a healthy heart: important exercises

Cardiovascular health may require you to make simple life changes, such as exercising weekly, to become stronger and healthier, and ready to face the diseases that age may bring. This is not just an opinion, read on to know more.

Sports for a healthy heart: important exercises

In this article, we will review 5 types of exercise that will help you and improve your health, especially the health of your heart.

The benefits of exercise for the health of the heart and arteries

The heart is generally healthier by exercising because the heart is essentially a muscle, which is strengthened by physical activity and relaxed and weakened by inactivity and laziness. This works sport to improve your heart health through its work on three axes, namely:

1- Exercise promotes heart health

The sport works on:

  • Reducing the risk of death from heart disease.
  • Supporting and improving cardiovascular functions in general.
  • Reducing the symptoms of angina pectoris and heart attacks.

2- Exercise and reduce the risk of diseases 

Exercise reduces the possibility of developing diseases that may double the risk of heart disease, by:

  • Reducing the chances of developing diabetes or high blood pressure.
  • Control blood sugar levels for diabetic patients.
  • Work to control high blood pressure.
  • Regulating the level of fats in the blood (cholesterol, LDL, HDL, triglycerides).
  • Help to quit smoking.
  • Maintaining weight and controlling body fat percentage.

3- Sports and fitness

Sports enhance your physical strength, physical fitness, and general health, by:

  • Help maintain the integrity and health of muscles, bones, and joints.
  • Increasing the ability to perform daily tasks and duties without feeling tired and stressed.
  • Increasing the body's flexibility and ability to balance, thus reducing the chances of falling or breaking bones.
  • Reducing anxiety and stress levels.
  • Increase the feeling of health, vitality, and the degree of self-confidence.

Best exercises for cardiovascular health

For exercise to be good and beneficial to the health of the heart and arteries, you should consider the following:

1- Duration, intensity, and pace

Public health and heart health experts recommend exercise as follows:

  • 30 minutes of moderate-intensity exercise at least five times per week (150 minutes per week), or 25 minutes of vigorous exercise three times per week (75 minutes per week), or a moderate mix of vigorous and moderate-intensity exercise.
  • Do moderate to vigorous muscle-strengthening exercises twice a week, for those who want an added benefit to their health.
  • 40 minutes of moderate to vigorous exercise 3-4 times a week, for those who want to reduce cholesterol and blood pressure.

2- The nature of the exercise

There are several exercises known to have a positive impact on cardiovascular health, in particular, the most important of which are:

fitness exercises

Cardio, such as running, jogging, or cycling, increases the heart rate.

But it is recommended to exercise it in moderation and in proportion to your physical capabilities. To make sure you don't stress yourself too much, how? Make sure your pace yourself still lets you talk to


If you have joint problems, it may be best for you to choose less intense exercise, such as swimming or walking.

Stretching exercises

These exercises help to increase the flexibility of the body if they are practiced twice a week.

After you've warmed up, gently stretch the parts and muscles of your body. This type of exercise shouldn't hurt you.

strength training

Such as lifting weights, resistance exercisesor yoga, and these are done twice a week, and you should allow your muscles to rest at least a day between every two times you do this type of exercise.

In general, any type of exercise that does not improve your body's preparation for it and gradually may be the worst option of all, as this can lead to heart attacks or strokes.

Finally, if you think that you will not be able to stick to the aforementioned periods of exercise because you are not used to exercising, or you are preoccupied with your work and daily life, determine the minimum amount that you can stick to, start today, and gradually increase the time and intensity of exercise.