Exercise is one of the most effective activities for strengthening the heart muscle, controlling weight, and preventing artery damage due to high cholesterol, hyperglycemia and high blood pressure which can cause heart attacks or strokes.
Often cited as the best exercise for improving heart health, in fact this is true and many studies support the benefits of cardio training, namely protecting the heart. For example, it helps lower blood pressure and cholesterol levels, reduces plaque buildup, improves blood flow, and maintains a healthy weight.
Types of cardio exercise to prevent various heart diseases
- Walk
Walking may sound simple and not so energy draining, but in reality, walking is one of the cardio exercises. You can walk whenever and wherever you want: outdoors or indoors (mall, indoor track or treadmill). Do it regularly every day with a duration of up to 30 minutes. - Bicycle
Cycling is a type of cardio exercise that is most in demand by all ages, and it is not uncommon for most people to make it a hobby. This type of cardio exercise is not only suitable for a healthy heart, but also good for the joints. - Swimming
Swimming is also included in cardio sports. Cleveland Clinic recommends at least swimming for 30-60 minutes to nourish the heart. For beginners, this may be a bit difficult to do. Also, because swimming focuses on the muscles of the upper body, it may be less efficient than cycling or walking.
Therefore, someone who has heart problems, should talk to a doctor first before undergoing a swimming sports program. - Aerobics
Aerobics is a type of cardio exercise that is easy for most people to do, considering the gymnastic movements are easy to understand. This exercise is perfect for improving blood circulation and maintaining heart health.
Tips for doing cardiovascular exercise for heart health
After knowing the types of exercise for heart health, the question may arise how much exercise above needs to be done. You can exercise as much as you want. However, if you are just starting to exercise, you should do it gradually by slowly increasing the duration and intensity of the exercise.
In addition, there are some tips that are no less important to note, namely:
- Balance exercise with adequate rest.
- Avoid sports such as push-ups and sit-ups that are too intense, because these movements can strain one muscle.
- Avoid exercising outside when it is too cold, hot, or humid.
- Drink enough water to stay hydrated.
- Avoid bathing with water that is too hot or cold, such as in a sauna. Because extreme temperatures can make the heart work harder.
Those are some types of cardiovascular exercise as well as proper exercise tips to prevent heart disease. Choose a sport with the right intensity for yourself and follow the tips above.
Article reviewed by dr. M. Ikhsan Sp.PD-KKV (Internal Medicine Specialist - Cardiovascular Consultant at EMC Pulomas Hospital).