There’s no better time
than now to get into a regular workout routine, especially since February is
American Heart Month. Here are five workouts that can be performed in the
comfort of your own home that are great for your heart health.
#1 – Yoga
Yoga
is great for your heart health, with studies suggesting it is as effective
as going for a brisk walk. People involved in the study came from all age
groups, with many having pre-existing health conditions, and found that it
helped them to lose excess weight, reduce their blood pressure and lower levels
of harmful cholesterol. The stretches and positions gently exercise muscles,
while the deep breathing and meditation help reduce stress. Because yoga is
easy to adapt for different abilities, it’s great for all ages too!
#2 – Strength
Training
Weight training helps
build all the muscles in your body, and that includes your heart. It helps support
and increase muscle mass (something we increasingly struggle with as we get
older), as well as burn off the excess fat that puts us at risk of heart
disease and other serious health problems. Weight training can be adapted to
any level of ability, and you don’t even need to buy weights. Simply using your
body weight in exercises like sit-ups, squats, push-ups and pull-ups is usually
enough.
#3 – Aerobics
This is a popular form
of cardio exercise that really gets your heart pumping. It’s great for anyone
who likes a high-energy workout filled with music, fun routines to follow, and
excitement. It’s also easy to do at home! There are loads of trainers offering
at-home aerobics sessions over
YouTube or other video streaming services, ranging from beginner to
advanced classes, and some are even free.
#4 – Stair work
If you live in a
two-story home or an apartment, this is a great and easy way to get in an
effective, heart-healthy workout. You can also use a stair machine if you don’t
have easy access to stairs on your property. Aim for 50-85% of your maximum
heart rate (subtract your age from 220 for a general indication of your maximum
heart rate) while you’re climbing up and down the stairs to get the most
effect. You’ll also notice your leg muscles getting stronger as an added bonus!
#5 – Walking
Okay, so this one is a
bit of a cheat – you can do it inside using a treadmill, but walking outside
has more benefits! A brisk walk, whether it’s in your local neighborhood or
park, is just what your heart needs. Try to walk at a quick pace, taking even
strides and mixing it up with hills and different terrain to keep it challenging.
A 30 minute brisk walk can burn up to 300 calories, as well as give your heart
some healthy exercise. If you are worried about getting bored, put on your
favorite music, podcast or audio book, or walk with others. Just remember to
get a good pair of supportive walking sneakers or shoes, so that your joints
are well-supported.
Maximize your health and wellness at a NJ senior
living community
It can be tough to
stay motivated when working out from home. Not to mention, if you are in your
senior years, it’s important to consult your primary physician before
performing any new exercises that may do more harm than good.
At United Methodist
Communities at The Shores, our associates prioritize the wellness of every
resident with regular exercise programs and 24-hour health monitoring if
needed. Supporting heart health by sharing information and raising awareness is
also an important part of what we do. We’re focused on promoting cardiac health
in order to minimize the risk of heart disease and other complex cardiac
conditions that are common for seniors today.
To find out more about
our senior wellness services, including our best health and safety practices
for COVID-19, please contact us today or visit our website at: https://theshores.umcommunities.org/services/
Original content posted on https://theshores.umcommunities.org/blog/5-at-home-workouts-to-boost-heart-health/
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