September 29 is World Heart Day.
People suffering from heart disease may find it difficult to keep up with their fitness routine. However, they must realise that it is vital that exercise be a part of their daily life to keep their condition in-check. But there are certain modifications they may have to make to ensure they do not overexert themselves. We ask celebrity fitness expert Radhika Karle to share tips on how to exercise the right way for people with heart disease.
Exercise is not just to stay in shape or get six-pack abs. It is essential for your overall health and wellbeing. ‘Cardiovascular exercise is important especially for people with heart disease as it exercises the most important muscle in your body – your heart,’ says Radhika.
When one works out their heart muscle, they ensure that it functions better in the long run. While diet too plays an important in role when it comes to monitoring heart disease, exercise is also a major player. However, one needs to be careful of what exercises they do in order to ensure that they do not put too much pressure on the heart.
Radhika recommends the following:
Surya Namaskar – It is one of the best ways to keep your heart rate up. You can use your body weight for resistance and increase flexibility too.
Pranayam – Another good way to ensure that you get ample oxygen in your body. The good thing is, you don’t need any equipment for this and can be done sitting anywhere at any time.
Swimming – It is the best combo of cardio and resistance training without putting any strain on your joints. You work out your entire body and feel energised after the session, without really sweating.
Tai Chi – Not a common choice but it is great for calming one’s breath, increasing flexibility and sharpening one’s concentration levels.
Apart from the above mentioned workout, Radhika says, ‘Do what you enjoy, just move and stay active. Listen to your body as well – slow down if you are getting tired or feeling any serious discomfort.
‘If you keep your fitness routine to something you enjoy – be it golf (walk the greens, don’t take a golf cart), dance, swimming, or a good group Zumba class – you will stick to it as you are having fun!’
Things to keep in mind
A person suffering from heart disease should refrain from lifting very heavy weights and exercise in a manner which is safe yet effective. One can consult their doctor and fitness expert to make sure what they can and cannot do.
Ensure that you are breathing properly throughout the exercise sessions and holding your breath while exercising can cause blood pressure to increase therefore putting more strain on the heart and blood vessels.
A heart rate monitor is a good tool to ensure you are staying within the recommended heart rate during exercise.
Also, check your recovery rate from time to time – this is the amount of time (minutes or seconds) it takes for your heart rate to return to its resting rate after exercise. The shorter the recovery time, the better your fitness levels.
Even if you have heart disease, you can manage to stay in shape with the right food and fitness plan. Don’t give up and begin a healthy routine from today.
Image source: Getty images
You may also like to read:
- Physical exercise could save overweight women from heart disease
- Is too much exercise bad for your heart?
- Not exercising before their 30s can give women heart disease
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