2023-12-18 07:25:52
Sign the Spanish Heart Foundationmore than 80% of the cardiovascular diseases They can be avoided if we follow the proper habits. Among them are maintaining a balanced diet and performing physical activity regularly. And it is that he exercise turns out to be one key component to maintain a strong heart y healthy.
Aerobic and anaerobic exercise, which is better for the heart?
So that we can maintain the frequency of physical activity necessary to allow us to obtain benefitsit is important to choose a sport that suits our tastes and abilities. However, with regard to the cardiovascular healththere are some that are more recommendable What others. “The best type of exercise for your corazn is he aerobic“says the cardiologist Miguel Ángel Gómez Vidal. With it it is possible to improve the blood flow and the cardiac functionin addition to increase resistance. For this you must walk, run, nadar, Bicycling, dance or perform other activities that maintain cardiac rhythm rising for a extended time.
The exercise you should practice daily to strengthen the heart, according to cardiologists
As we pointed out, there are many aerobic exercises that will help you strengthen the heart. However, among all of them, a very simple activity stands out that, in addition, you can and should practice daily. We refer to walk. “The benefits of this physical activity include the improvement of blood circulationreducing the risk of heart diseasescontrol of the arterial pressure and strengthening of cardiac muscle“, details the cardiologist Jeimy Gmez.
How long should you walk to strengthen your heart?
Any physical activity is better than none and it’s okay to start little by littleespecially if you don’t exercise with regularity. When it comes to walking, experts at the Mayo Clinic They recommend walking at least 30 minutes each gives to strengthen the heart. If you are able to reach the hour you will get even more benefits. However, if you are not used to it, you can start by walking five minutes by journey and go increasing the time by way of progressive.
Two women walking through the field.PEXELS
In addition to the time that we use every day, to strengthen the heart by walking it is also important to posture. The head must be maintained altaalways looking towards him foreheadand the shouldershe neck and the back They have to be relaxed. On the other hand, you have to swing your arms freely, lightly squeeze the stomach muscles and walk like this fluidfirst supporting the maybe and later the toes.
What other benefits does walking have?
In addition to helping you have a stronger heartwalk every day has many others benefits to health. The physiotherapist lists them Iigo Junquera Landeta on the channel YouTube of FisioOnline:
- Favors the tissue mobilization: the body is like a machine that is leaving wearing out with the passing of to the. Walking helps maintain muscles and the tendons in good shape so that they continue working well.
- Regulates the sugar levels in the sangre: helps the pncreas works much better.
- Establish a patrn metablico ms sano: Performing aerobic exercise, such as walking, helps the metabolism, that is, the set of body processes intended to obtain energywork more efficient.
- Mobilizes toxins y metabolic waste: this is how you get clean y purify the body.
- Lose weight: when walking you don’t lose weight just because you wear it out caloriesbut also because, as we pointed out, they eliminate toxins and waste of the organism and a better metabolic functioning.
- Favors the secrecin of wellness substances: when we walk, we segregate adrenaline, cortisol o endorphinshormones that make us feel better.
- Decreases the muscle pains y joint: walking helps increase blood flow already strengthen muscles that surround the joints. In this way, the feeling of tension, rigidity y pain.
- Reduces fatigue: the body is like a battery that needs upload and download every day and, for this, doing exercises such as walking is fundamental. A sedentary person does not rest well and feels more fatigued because he doesn’t spend all the energy during the day.
- Improves sleep: related to the previous benefit, if we use up our energy well by walking every day, we will sleep better when morning arrives. evening.
- Improvement the quality of life: for all the benefits mentioned, walking will help us have a better health.
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