Aerobic or cardiovascular exercise is any form of activity that increases your respiratory and heart rate, essentially challenging your heart to work harder and become stronger. Cardiovascular fitness will improve the way your body uses oxygen. As your heart becomes stronger, you will find that you aren’t winded walking up the stairs, you can perform physical activity longer, and your resting heart rate will be lower, meaning your heart is more efficient at pumping blood through your body. Though any aerobic exercise is good for your heart, these five physical activities are top-notch for heart health.
Brisk Walking
Walking is a form of aerobic exercise and is one of the easiest ways to boost your physical activity and improve your health. Physical activity increases your heart rate, strengthens your heart, and improves blood circulation through your body, carrying more oxygen and nutrients to your organs.
The key is to walk fairly briskly — 3 to 4 miles per hour — and for 30-60 minutes at least five days a week. This can cut your risk of heart disease by 40 percent. In order to lose weight, at least 60-90 minutes of daily, moderate-intensity walking is necessary
Walking can also benefit those with a history of heart problems. Whether you have a history of heart disease or not, however, it is important to check with your doctor first before beginning any kind of exercise program.
Running
Though more challenging than walking, running is another heart-healthy physical activity that the human body is ready-made to do. In addition, it is one of the best ways to burn calories, a bonus if you are also trying to lose weight to reduce your risk of heart disease. If you are a beginner to running, start out with a brisk walk and add 1 to 2 minutes of running every 5 minutes of walking. As you get fit, you can increase the minutes you run until you don’t need to walk in between.
Swimming
One of the most important muscles in your body is the heart. Swimming is an aerobic exercise and provides life-giving exercise to the heart. It gives the ability to pump more efficiently which in turn leads to improved blood flow. Aerobic exercises have also been proven to combat the body’s inflammatory responses that lead to heart disease.
Cycling
Cycling is a healthy, low-impact exercise that can be enjoyed by people of all ages, from young children to older adults. It gives your heart, blood vessels and lungs a good workout. It is also fun, cheap and good for the environment.
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