Cardiovascular disease, otherwise known as CVD, is a condition term for a range of diseases affecting the heart and blood vessels. There are many types of CVD, including heart attacks, strokes, heart failure, arrhythmias, and clogged arteries. In the United States alone, cardiovascular disease causes one in every one out of four deaths every year. Women’sCVD is often caused by a combination of environmental and genetic factors. Risk factors can include high blood pressure, obesity, physical inactivity, smoking, and high LDL cholesterol levels. If any of these factors are present, CVD can be prevented or mitigated by maintaining a healthy lifestyle.
The lifestyle can help
Strategies to prevent cardiovascular disease can be challenging to avoid, but it is essential to remember that lifestyle and dietary measures can significantly reduce the risk factors. There are some strategies for
preventing any type of heart disease, but the most effective way is making general lifestyle and dietary changes. These changes do not need to be drastic and should be gradual. Improve your diet by eating more vegetables and fruit. Make sure to include at least two servings of fruit and three servings of vegetables per day. Try to vary your vegetables to reduce the risk of vitamin deficiency. Include a variety of nuts into your diet.
You may consider some exercises too.
Effective Exercises and Workouts
There are several types of cardiovascular exercises. We have for the legs, arms, abdomen, and lastly, for the chest.
Exercise for the Core Push-up
There are many reasons why push-ups are considered a beneficial physical activity. Push-ups do not only strengthen muscles and improve posture, but they also support the cardiovascular system. While it is not universally considered a cardiovascular workout, push-ups provide a good workout for the muscles that connect to the heart. Push-ups require the abdominal muscles to engage to maintain a braced spine, and nature and lungs expand to accommodate increased blood flow. The shoulder blades come together to create a more efficient movement pattern instead of pulling the shoulder blades down and in like many other exercises. This trains the shoulder blades for pulling motions.
Exercises for the Lower body Jogging or Walking
Both increase an individual’s metabolic rate and cause the release of endorphins, which are neurotransmitters that trigger the same thrill most people feel when they eat a sweet or indulge in a good book. It is best when it is done morning outside- but with precaution for following health protocols! Walking is ideal for those looking to lower their risk of heart disease because it doesn’t add stress to the joints and muscles. It can also be done using a treadmill or even stairs!
Jumping rope is a calorie-burning cardiovascular exercise that is an excellent way to improve your cardiovascular fitness level. With the benefits of jump rope exercise on your heart, there are many good reasons to add it to your workout routine.
This can lower blood pressure and improve the flow of oxygen throughout the body. If done correctly, this can be a great form of exercise and is beneficial to the heart. It’s important to remember to always stay safe and never jump rope too high.
Cyclists have been found to have a better heart rate variability, better blood pressure, and lower incidence of coronary artery disease. Furthermore, regular cycling can reduce the risk of stroke, diabetes, and some cancers. Cycling also helps you get in shape and lose weight, leading to decreased blood pressure, increased muscle mass, and reduced-fat.
Nevertheless, cycling comes with risks too. Avoid too much exposure to the sun or heat. Make sure you are equipped with safety gear.
Exercises for the Upper Body
Boxing is good for the heart because it’s a great way to get your heart pumping and increase your metabolism. However, boxing is not a healthy activity for everyone. If you have high blood pressure or any other medical condition, you should consult your doctor before adding this to your routine. Some boxing moves can be dangerous for people with arthritis, joint or bone conditions, or other chronic medical conditions.
Exercise for the Whole Body Dancing
Do you consider joining a dance craze, Zumba class, or ballet workshop? You can do that too
This is because it can burn calories, build muscle, and help to lower blood pressure. You also have to consider the benefits of increased serotonin, boosted mood, and emotional stability.
A higher heart rate can help improve blood circulation and reduce the risk of a heart attack for someone with heart disease. Another benefit is that it helps with flexibility and mobility. For someone with arthritis or other joint issues, the increased range of motion can help relieve some of the discomforts. Finally, because it increases heart rate, dancing can be a great way to naturally release endorphins or happiness chemicals.
Have you ever considered swimming as a good form of exercise? Swimming is more than just an enjoyable recreational activity; it has many physical benefits as well. We know that swimming is good exercise for your heart, but it also strengthens your muscles and increases your lung capacity. You should always stop swimming if you experience chest pain, palpitation, light-headedness, or don’t feel well.
You must consult with your doctor before engaging in any exercise program. Exercise can sometimes be good for your cardiovascular disease, but it is always important to speak with your doctor before starting a new exercise program. Your doctor can help you find a safe exercise program that will be fun and good for you.