Standing, sitting, walking, climbing stairs, running, resting...... These are perhaps the various postures and activities that most people use in their daily lives. So how do these behaviors affect our heart health?
A study conducted by researchers showed that any form of activity is beneficial to keep the heart healthy, even at rest, and is better than sitting for long periods of time.
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Moderate-intensity exercise is the healthiest for the heart
Improves cardiovascular function
Moderate-intensity aerobic exercise, such as brisk walking, jogging, swimming, cycling, etc., can effectively improve the heart's pumping function and increase cardiorespiratory endurance. This type of exercise also improves blood circulation in the cardiovascular system and reduces the risk of high blood pressure.
Improves blood lipid levels
Moderate-intensity exercise helps lower blood levels of bad cholesterol (LDL) and raise good cholesterol (HDL) levels, thereby reducing the risk of cardiovascular disease.
Control your weight
Moderate-intensity exercise can help burn calories, manage weight, and reduce the risk of obesity. Obesity is an important risk factor for cardiovascular disease, so weight control is important for heart health.
Lowers blood sugar levels
Moderate-intensity exercise helps lower blood sugar levels and is important for the prevention of diabetes and cardiovascular disease.
Reduce stress
Moderate-intensity exercise boosts the production of endorphins, a natural antidepressant that can help reduce stress and improve mood. Staying in a good mood for a long time is very beneficial for heart health.
Improves sleep quality
Regular moderate-intensity exercise can help improve sleep quality, which can lead to adequate sleep. A good night's sleep is essential for heart health.
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What kind of exercise is moderate-intensity exercise
Moderate-intensity exercise is one that raises your heart rate during exercise but does not cause excessive fatigue, usually between 60% and 80% of your maximum heart rate.
Come on
A walking speed of about 5-6 kilometers per hour (about 3-4 miles) is generally considered moderate intensity.
jogging
A running speed of about 7-8 kilometers per hour (about 4-5 miles) is generally considered moderate intensity.
swim
Continuous swimming, such as freestyle or breaststroke, is generally considered a moderate-intensity exercise.
Ride a bike
Cycling speeds of about 10-15 kilometers per hour (about 6-9 miles) are generally considered moderate intensity.
dance
In particular, rhythmic dances, such as hip-hop or Latin, can raise the heart rate, but not too violently.
Climb stairs
Stair climbing is a good moderate-intensity cardio workout, especially if the pace is moderate.
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In addition to exercising, these 6 habits
It's also good for the heart
Eat a balanced diet
Choose foods rich in fruits, vegetables, whole grains, lean proteins, and healthy fats, and limit your intake of salt, sugar, and saturated fats. Such a diet can help control weight, lower blood pressure and cholesterol levels.
Control your weight
Maintaining a healthy weight can reduce the risk of heart disease. Being overweight or obese increases the burden on the heart and can lead to high blood pressure and other risk factors for heart disease.
Quit smoking
Smoking is a major risk factor for heart disease and other health problems. Quitting smoking can immediately reduce the risk of heart disease and improve overall cardiovascular health.
Limit alcohol consumption
Excessive alcohol consumption increases the risk of heart disease and stroke. Limit alcohol intake, and depending on gender and age, it is generally recommended to have no more than one to two drinks a day.
Manage stress
Long-term stress can lead to heart disease. Learning stress management techniques, such as meditation, deep breathing, yoga or other relaxation techniques, can help protect heart health.
Stay social
Staying connected with family, friends, and community and engaging in social activities can reduce stress and loneliness, increase life satisfaction, and be good for heart health.
The combination of these habits can help prevent heart disease and reduce the risk of other cardiovascular problems. To maintain heart health, it is important to take ongoing lifestyle changes and seek medical advice and support if necessary.