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The human body is a very adaptive organism that changes based on the activities it undergoes. The different parts of the body function as a unit and the heart is one of the essential parts of the body. The heart is a blood pumping organ that consists of different parts. It is a muscular organ consisting of 2 atriums and 2 ventricles. The heart receives blood from the pulmonary circulation and spreads it around the body through the systemic circulation.
Living an active lifestyle helps to stretch the muscles of the heart and increased the circulation of blood to vital organs.
There is a different type of exercise you can perform to have a healthy heart and live an active lifestyle. Most people give different excuses such as lack of time, no gym membership or busy schedule. However, a scientist has proven that performing a particular habit for at least 30 minutes daily for a minimum of 3 times per week for 1-3 months is enough to form a habit.
Types of Exercise
There are numerous types of exercise that can assist in improving the blood flow to the heart. And promote an active lifestyle. The exercise can be grouped into 3 different categories:
- Aerobic Training: These types of activities are often called cardio by fitness experts and enthusiasts. It is a renowned training technique by various cognoscenti of the fitness industry. It includes exercises that increase your heart rate, burns more calories, and make you sweat more. Aerobic training often includes walking, jogging, running, cycling or any exercise that makes your heart beat faster. However, moderation is the key to safe and healthy activity. The exercise should be increased progressively and performed at a pace sufficient to have a conversation with a partner. It is advisable to start with walking; add a little interval of brisk jogging before starting total jogging or running routine.
- Stretching: This category of exercises helps n increasing the flexibility of the human They are often performed as a warm-up session before rigorous exercise or after a training session. Stretching also helps in improving muscle recovery and elimination of lactic acid from the body. This exercise should be painless, and the presence of pain is often an indication of an injury or bad technique.
- Strength Training: This type of exercise includes Strength exercises in the gym, calisthenics, yoga, and body weight training. Strength training can be used for general body routine or split training which involves targeting specific muscle groups. The combination of a proper training routine and a good diet is the best way to benefit from this exercise. Medical experts and fitness enthusiasts often recommend performing any exercise for a minimum of 30 minutes for 2-3 times per week.
Exercise is excellent in keeping the body fit. Sometimes the type of work you do may not be the one in which your body will be engaged in such activity. For example, if you are a secretary, and you usually sit down almost all through the day as you go for your job, your whole body may not be so much engaged in being “physically active.” It is good for everyone to take out time for exercise. Going to the gym is a good way of doing this, but if you don’t like going to the gym, you can be personally engaging yourself in exercise at home. Exercise will help you in:
- Preventing development of overweight
- Maintaining proper function of your joint
- Maintaining proper balance and range of motion
- Preventing loss of memory
- Preventing abnormal conditions of your bladder
- Reducing Blood pressure
- Increasing blood flow
- Controlling cholesterol level
- Prevention of Heart diseases
Those are some of the things will help you in developing. Not exercising is bad for your health most especially if you have overweight. Overweight people are at risk of heart diseases if they will not control their weight.
Exercises that you can engage in ranges from the ones you can do in the gym, and the ones you can do without going to the gym. Exercises that you can perform when you go to gym includes; weightlifting, seated barbell press, Bulgarian split squat, pull-ups, cable fly, face pulls, weighted ab curls, dumbbell bench press, dumbbell set up, etc.
Exercises that you can do outside the gym (i.e., in and around your house) include
- Swimming: If you have arthritis (e.g. of the knee) this is very good for you. The reason is when you are swimming your leg bears less weight. When you are swimming, the water supports you. Swimming gives your whole body an excellent exercise to improve the strength of your entire You use your arm for swimming strokes so as well your arm becomes exercised too, so legs propel you through as you swim, your backs are also active while swimming, all these makes your whole body to be exercised. If you have not been swimming before you can start with 5 to 10 minutes of laps. If you have a seizure, it is advised that you refrain from swimming
- Kegel exercise: This involves the repeated act of contracting and relaxing the muscles of your pelvic floor. It is also called pelvic floor exercise. It can help you if you have the problem of urinary incontinence. It can also help you if your vagina becomes loose after pregnancy.
- Walking:
This is another example of a way to exercise. Taking time out for walking will help to improve your heart condition and to strengthen your muscles. You can start with 10 to 15 minutes per day (for like 5 days per week), and as time goes on you can make the duration of your walking longer.
- Push-ups: You might have heard of it before. You put your two hands on the floor. You face the ground like you are prostrating and then you start to raise your body up and down. Other exercises that you may engage in include: spidermen, downward-facing dogs, supine reverse crunches, squat jumps, etc.
Exercise may not be comfortable at the beginning if you area novice, but it will help you in being physically fit and staying healthy in life.
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References
- Cold F, Health E, Disease H et al. Exercise for a Healthy Heart. WebMD. 2018. Available at: https://www.webmd.com/fitness-exercise/guide/exercise-healthy-heart. Accessed May 26, 2018.
- 7 great reasons why exercise matters. Mayo Clinic. 2018. Available at: https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389. Accessed May 26, 2018.
- Chris Iliades M. 9 Great Heart-Friendly Exercises. EverydayHealthcom. 2018. Available at: https://www.everydayhealth.com/heart-health-pictures/great-heart-friendly-exercises.aspx. Accessed May 26, 2018