Endurance Exercises
Endurance exercise (also known as aerobic exercise or cardio), is all about increasing your heart rate and breathing capacity over a long period of time.
The best cardio exercises are:
- Brisk walking
- Jogging or running
- Swimming
- Cycling
- Hiking
- Yard work
- Stair climbing
These exercises will help improve your blood circulation and lower blood pressure. They can also make your heart and lungs more efficient.
According to health guidelines, you should exercise moderately every week. However, more is better.
Strength Training
You can do this with weight machines, free weights, resistance bands or your body weight. Strength-training exercises that are commonly used include:
- Weightlifting
- Pushups
- Pull-ups
- Situps
- Bodyweight squats
- Grip strength exercises
They can be beneficial for your cholesterol level as well. Uncontrolled cholesterol can cause a buildup in the arteries that can eventually lead to atherosclerosis.
American Heart Association and many other health organizations recommend that you do at least two sessions of strength training every week. Every session should include all your major muscle groups.
Training for Balance, Flexibility and Mobility
This can include a variety of activities such as:
- stretching
- yoga
- pilates
- tai chi
- Standing on one leg
- Sitting on an Exercise Ball
- heel-to-toe walking
- Range of Motion Exercises
These exercises are important for maintaining overall fitness and preventing injury, even though they may not directly affect heart health like endurance or strength training. These exercises will help you keep your muscles and joints healthy, improve coordination and balance, and increase range of motion.
Ideal is to combine all three types of exercises for the best heart health. If you are just getting started, any form of exercise will be better than none.
No matter your age or fitness level, it is almost always a great idea to add more movement into your life. Sedentary living and sitting too much is bad for your health.
You don’t need to be a weightlifting champion or a marathon runner. Find some activities that you like and include them in your weekly routine. Each little bit counts.
