6 Exercise Tips to Improve Your Heart Health

11Exercise Tips to Improve Heart Health
Exercise Tips to Improve Heart Health

Most of us know that exercise is good for our heart and for our health. However, when it comes to making it a habit or exercising effectively, most people drop the ball.

 

Very often, this is due to a lack of knowledge and a few wrong practices. In this article, you’ll discover 6 exercise tips that will improve the health of your heart and keep you committed to being active and healthy well into your golden years.

 

Fasted Cardio

Going for a twenty to thirty-minute walk first thing in the morning (on an empty stomach) is one of the best ways to keep your heart healthy. The walking must be done at a brisk pace, but you should not be breathless.

 

The goal is to be able to raise your heart rate while still being able to hold a conversation while walking. That’s the pace you want to be at.

 

Since walking is a cardio activity, it’ll work your lungs, heart and cardiovascular system. What makes fasted cardio so powerful is that it makes the body tap into the fat stores for fuel. When you’re in a fasted state, your glycogen levels are low and there’s no food in the body to burn for fuel.

 

The body has no choice but to burn fat. In this way, you’ll lose the stubborn fat that you’ve been struggling to shed. You’ll be killing two birds with one stone.

 

Write Down Your Plan

Write down exactly how long you’re going to stick to your exercise plan. Start with just a small goal of 2 weeks. While many people may write down plans for 90 days or more, the majority will drop off after a month.

 

By having short manageable goals, you’ll be more focused and it’ll be less discouraging. Once you get to day 14, give yourself a pat on the back and set another 2-week goal.

Keep doing this until exercising becomes a habit.

 

Interval training

After 2 months of regular exercise, you should be fitter and stronger. Now, you should include interval training in your regimen. Interval training is just short bursts of intense activity followed by periods of rest. It’s excellent for boosting your metabolism and improving your stamina.

women with a bottle of water

Short Sessions

Aim for 20 to 30 minutes of exercise daily. If you’re just starting out, 1-hour workouts can seem intimidating and a turn off. Short focused sessions will get the job done. You just want to get more active.

 

Intensity Beats Duration

A short 20-minute session of sprinting and rests will be more effective than a 45-minute jog. The short intense workouts will put your body in fat burning mode for hours after the workout is over.

 

Your stamina will skyrocket, and you’ll be much fitter. If you compared the bodies of sprinters to long distance runners, you would notice that the sprinters are extremely muscular and fit while the long-distance runners are usually thin and weak looking.

Aim for short intense sessions. These will strengthen your heart and your body.

 

Join a Group

If you find it difficult to stay motivated, join a group of friends and exercise together. You will be accountable to them and it can be more fun and less tiresome when you train as a group. Alternatively, you could join classes at the gym such as spinning or kickboxing.

 

There’s a certain camaraderie that arises when people train in a group. The energy levels are high, and everyone is all pumped up and ready to go. You’ll also have more fun while exercising.

 

Keep these 6 tips in mind and apply them. Good things come to those who sweat.

good things come to those who sweat

If you would like to receive a free resource sheet to support your quest for better heart health, click the button below to receive your gift.

 

, 6 Exercise Tips to Improve Your Heart Health, Dr. Nicolle

 

I’m excited to talk about this topic today because not only do I truly believe that you have the power to reverse heart disease and lower high blood pressure to improve your health, but the science also agrees! You can adopt healthy lifestyle practices that improve your health and enrich your life, which can in turn improve the lives of those close to you. You have the power to break the cycle of these chronic diseases so that you can leave a legacy of health to your loved ones.

 

As you may already know, I use lifestyle medicine as the first line of treatment, before medications, to treat lifestyle-related chronic diseases. Lifestyle-related chronic diseases include diabetes, hypertension, obesity, and some cancers, just to name a few. Lifestyle practices, such as eating a whole-food plant-based diet and regular physical activity, can help you improve blood pressure and reverse heart disease. In certain cases, these approaches may even outperform pharmaceutical therapy. But I always tell my patients that conventional medications may be appropriate at this time to prevent catastrophic illness, but over time, you can work to make the necessary lifestyle changes to possibly reduce and/or eliminate medications. Please remember to always consult your physician for your particular needs and circumstances prior to making any decisions whatsoever.

 

Tools to Improve Heart Health

Blood Pressure Monitoring

It’s very important to monitor your blood pressure. I often recommend an automatic upper arm blood pressure cuff, but a wrist blood pressure monitor is also acceptable.

, 6 Exercise Tips to Improve Your Heart Health, Dr. Nicolle

Weight Monitoring

Since weight management is very important in blood pressure control, I recommend that you be mindful of your weight and its fluctuations, and that you monitor your weight AT LEAST on a weekly basis. I recommend a scale that includes a body composition monitor.

 

, 6 Exercise Tips to Improve Your Heart Health, Dr. NicolleRemember, healthy lifestyle behaviors–like eating a whole-foods plant-based diet that is low in sodium, being physically active, and stress management are the best ways to prevent and control high blood pressure. Please talk with your doctor about any complementary health approaches, including supplements, you use.

 

Let me know what you think in the comment section below.

 

Stay healthy,

 

Dr. Nicolle

 

PS. I am always asked what tools and resources I recommend to help you reach YOUR health goals. Here is the ever-growing, always updated list for you.

6 exercise tips to improve your heart health

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6 Exercise Tips to Improve Your Heart Health

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