Exercise for Heart Health: Physical Activities For A Healthy Heart

Blogs30 Sep 2024

Our beating heart is one the most important parts of our bodies. It is responsible for pumping in fresh blood and supplying oxygen to the body. It also removes metabolic waste such as carbon dioxide from the body while also giving nutrients important for the body to function. But with age, oftentimes we are prone to heart conditions and our general heart health takes a hit. This might be particularly true for those who don’t indulge in regular exercise!

What makes exercise so important and how is it so important after your 40’s? In this article, we’ll answer these questions, explore the types of exercises that are beneficial for the heart, and tips for staying motivated and consistent. 

The Importance of Exercise for Heart Health for Ageing Adults

People above the age of 65 have a higher chance of suffering from a heart attack, stroke, heart failure and coronary heart conditions. Those who experience heart issues may have to reduce their activity which may affect the quality of life of seniors. That’s why it’s so important to practise good things for heart health such as exercise, healthy eating and more in your 40s-60s for the maintenance of cardiovascular health.

With age, the heart loses its ability to beat as fast as it used to when you were younger during physical activity or stress. Additionally, as we grow older, there’s an increased risk of heart conditions caused by fatty deposits in the walls of arteries or by stiffness of arteries. Even high blood pressure and cholesterol levels during the older decades of life may trigger heart problems.

Exercise can improve cardiovascular health by strengthening the heart muscle, increasing blood circulation, and reducing blood pressure. Moreover, it helps manage weight, lowers cholesterol levels, and reduces stress, all of which are crucial for maintaining a healthy heart.

Types of Exercises Beneficial for Heart Health

Aerobic exercises

This kind of exercise boosts circulation while lowering blood pressure and heart rate. They can enhance your general aerobic fitness and improve the way your heart pumps blood, also known as the cardiac output.

Some examples of aerobic exercises are brisk walking, swimming, water aerobics, etc.

Strength training

You might not know this, but building muscle is very important for your body as you age as it can improve circulation, help increase muscle mass and maintain a healthy weight. This can have an overall positive impact on your heart too!

Some examples of strength training activities are weight lifting, resistance bands, and bodyweight exercises.

Flexibility and balance exercises

To prevent or delay joint stiffness, weak muscles and a decline in mobility, you must try balance and flexibility exercises. Doing these often can help your posture and possibly stop ageing adults from falling as well.

Examples of such exercises are Yoga, Tai Chi and stretching exercises.

Recommended Exercise Guidelines for Adults

The World Health Organization (WHO) recommends that adults aged 18-64 must engage in at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week. Additionally, strength training exercises should be performed at least twice a week, and flexibility and balance exercises should be incorporated into your routine as well. By sticking to these guidelines, older adults can enjoy numerous health benefits which also include a thriving heart, better weight management and a reduced risk of developing heart conditions.

Tips for Staying Motivated and Consistent

• Start with small and realistic targets and gradually increase your activity level as you get more comfortable.
• Choose activities or the best exercise for your heart that you enjoy as they will be the ones you will stick to and remain consistent with! So, if you love to swim or enjoy a good workout at the gym, do it regularly to boost your health.
• Creating a routine will help you make exercise a permanent and undeniable part of life. Seeing it on your schedule every week can also help you stay motivated and consistent.
• You don’t have to do it all alone. Find a workout buddy with similar goals who can help you feel accountable and keep your motivation high!
• Track your progress and celebrate your achievements, no matter how small they may seem.
• You can also meet with a fitness expert or healthcare professional to check if your exercise routine is safe and effective for your needs and ask them for advice on it.

Conclusion

Keeping your heart healthy is a pivotal part of the healthy ageing process. Those who are in their midlife and beyond are more prone to heart conditions such as stroke and require interventions to help them keep their hearts healthy. One of the biggest interventions you can do if you fall under this age group is to include the 3 types of exercises for the heart.  A variety of heart-healthy workouts, such as aerobic exercises, strength training, and flexibility exercises, may significantly improve your heart health and help in cardiovascular disease prevention.