The 7 Best Exercises to Help Improve Your Heart Health

How Does Exercise Improve Heart Health?

The Best Exercises To Improve Your Heart Health

1. Brisk Walking

   Brisk walking is an accessible, low impact exercise that gets your heart pumping without putting too much strain on your joints. Brisk walking helps improve circulation, reduce blood pressure, and maintain a healthy weight, all of which contribute to heart health. It's easy to fit into your daily routine, whether it's a 10 minute lunchtime walk or a long weekend ramble.

2. Swimming

   Swimming is another low impact exercise that is gentle on the body and great for your overall physical health. While we don’t offer swimming facilities in our gyms, we’d recommend you head to your local leisure centre or lido for a few laps in the pool.

   Swimming provides a full-body workout that strengthens your heart muscles, improves lung capacity, and enhances overall endurance. The buoyancy of water supports your body and helps reduce the risk of injury and makes it great for people of all ages and fitness levels.

3. Cycling

   Cycling is easy on the joints and helps to strengthen the legs as well as improve cardio health. Regular cycling can help to lower blood pressure, improve blood sugar levels, and reduce the risk of cardiovascular diseases.

   You can get these benefits from indoor cycling and cycling outdoors. From cycling classes, commuting, and exploring the great ideas, there are plenty of ways to incorporate cycling into your week. Take a look at some of our cycling exercises to be inspired.

4. Running

   Running is a popular way to keep fit, and for good reason! It's a low-cost cardio exercise that can be done anywhere, and can be tailored for all fitness levels. Benefits include reduced risk of heart disease, improved heart function and cholesterol levels, and increased cardiovascular endurance.

   Start off light if you're new to running and work your way up to a challenge if you like - maybe a park run or a 5k!

5. Aerobic Dance Classes

   Dancing is a high-energy workout that boosts cardiovascular fitness, coordination, and flexibility, and dance classes can be a great way to keep active and improve your heart health if traditional workouts are not your thing.

   From Zumba to ballroom dancing, dance classes are widely available in community centres and gyms, and can be great fun with a friend or by yourself.

6. HIIT (High Intensity Interval Training)

   Stepping it up a notch, HIIT exercises are bursts of intense exercises with short rest periods. They typically last between 5-20 minutes and are great for improving cardiovascular fitness. HIIT can be done anywhere, whether at home, in a gym, or in the park, making it highly versatile. 

   This type of training boosts your metabolism, improves heart rate variability, and increases aerobic and anaerobic fitness. It's particularly effective for those with a busy schedule who need to maximise workout efficiency.

7. Rowing

   While it may not be as popular as some of the other exercises on this list, rowing is a challenging yet rewarding exercise that engages multiple muscle groups and provides a great cardio workout. Many gyms are equipped with rowing machines, or, if you really fancy, you can take it to the water at your local rowing club.

   Rowing strengthens your heart and lungs, enhances muscular endurance, and can burn a significant number of calories. It's also a low-impact exercise, meaning there’s less chance of you becoming injured during exercise.

Breathing Exercises To Help Improve Your Heart Health

1. Diaphragmatic Breathing

   Also known as deep breathing or belly breathing, this technique involves breathing deeply into your diaphragm rather than shallowly into your chest. Sit or lie down in a comfortable position, place one hand on your chest and the other on your abdomen. Inhale deeply through your nose so that your abdomen rises more than your chest.

   Exhale slowly through your mouth. Practise this for 5-10 minutes daily to reduce stress and improve oxygen flow to your heart.

2. 4-7-8 Breathing

   This relaxing breathing pattern can help lower heart rate and blood pressure. Sit or lie down comfortably and place the tip of your tongue against the ridge of tissue behind your upper front teeth.

   Inhale quietly through your nose for a count of 4, hold your breath for a count of 7, and exhale completely through your mouth for a count of 8. Repeat this cycle four times. This technique can be particularly useful before bedtime to promote relaxation and better sleep.

3. Box Breathing

   Also known as square breathing, this technique helps to calm the mind and regulate the autonomic nervous system, which controls heart rate. Sit comfortably with your back straight. Inhale through your nose for a count of 4, hold your breath for a count of 4, exhale through your mouth for a count of 4, and hold your breath again for a count of 4. As you breathe, picture yourself drawing the lines of a box.

   Repeat this pattern for several minutes. Box breathing can be practised anytime you need to de-stress and focus.

4. Alternate Nostril Breathing

   Alternate nostril breathing (Nadi Shodhana) is a yogic breathing technique that helps balance the body and mind, reducing stress and improving heart function.

   Sit comfortably with your spine straight and shoulders relaxed. Close your right nostril with your right thumb, and inhale deeply through your left nostril. Close your left nostril with your ring finger, open your right nostril, and exhale fully. Inhale through your right nostril, close it with your thumb, open your left nostril, and exhale fully. This completes one cycle. Perform 5-10 cycles daily for optimal benefits.

Is Diet Or Exercise More Important For Heart Health?

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