According to the guidelines from the Department of Health and Human Services, supported by the American Heart Association (AHA), adults should aim for at least 150 minutes of moderate physical activity per week.
While 150 minutes of physical activity may seem like a lofty goal, experts suggest breaking it down over seven days, thus achieving it by walking about 20 minutes a day.
But the reality is that less than 1 in 4 adults is able to meet the recommended amount of physical activity, and certain groups – including older adults, women, and those with lower socioeconomic status – are even less likely to reach the goal.
Cardiologists emphasize that walking increases heart rate so that more oxygen and nutrients are pumped to the muscles. It also improves blood flow in the body, can lower blood pressure, and strengthen the heart over time.
According to the National Heart, Lung, and Blood Institute, regular activities like walking can help lower LDL or “bad” cholesterol and increase HDL or “good” cholesterol levels. High levels of “bad” cholesterol can clog arteries and increase the risk of heart disease and strokes.
Regular physical activity can also reduce inflammation throughout the body and lower the risk of chronic diseases such as diabetes, cancer, and coronary heart disease. Additionally, it is good for your mental health.
What other activities help keep the heart healthy?
Walking every day isn’t for everyone – and that’s okay. There are many other activities you can do to improve your cardiovascular health. Yoga, running, swimming, cycling, dancing, soccer, tennis or pickleball, weightlifting, climbing stairs, jumping rope, and even gardening or heavy yard work, like digging, can benefit your heart, mind, and body.
Other ways to strengthen the heart
In addition to engaging in physical activity, experts say there are other things you can do to improve heart health:
• Eat a nutritious diet (including a variety of fruits and vegetables, as well as plant proteins and seafood)
• Reduce the consumption of high-sugar foods (like candies and sodas) and limit foods high in salt (like frozen and canned meals and snacks)
• Avoid smoking
• Limit alcohol intake
• Manage stress levels
• Consult your doctor for regular check-ups and health screenings
Source: Yahoo.com