The following are 7 ways you can strengthen the cardiovascular system.
Using the treadmill a couple of times a week could be the alpha and omega of heart health and will help strengthen the cardiovascular system. It’s simple, efficient, relatively bearable and it takes up zero counter space. But just like those games of glory and pearly whites aren’t built in a day (or was it Rome?), your lovely chest-occupant needs a pump in more ways than one.Your cardiovascular system’s main duty is to provide your body with oxygen and allow those micro and macronutrients to reach their destination – your muscles, other organs, bones, and the like. Your strength, longevity, disease prevention and resilience all depend heavily on this single organ and its trusty sidekick’s blood vessels, so it’s no wonder it requires all-around lifestyle changes for you to safeguard your well-being.
-
Put your best foot forward – repeatedly
Not a fan of the treadmill? An analysis of several high-quality studies has shown that walking alone can significantly improve your heart health. In numbers across all analyzed research, walking reduced the risk of cardiovascular health issues by a staggering 31%, both among ladies and among gents.Even three hours per week showed significant cardiovascular benefits, at a very casual, 2 miles per hour pace. Better yet, spend some time walking in nature, whether it’s a nearby park or an actual hike in the mountains, and you will have best of both worlds: fresh air to fill your body with precious oxygen, the stress-relieving effect of nature, and the heart-friendly exercise.
-
Sleep tight
The plague of modern times, sleep deprivation, might not seem like too big of a deal from a young, fit person’s standpoint. However, research indicates that anything below seven hours per night can have severe consequences on your cardiovascular health – from inflammation spikes, metabolism issues, to increased blood pressure, your quality shut-eye is a determining factor for heart health.Create a consistent sleeping schedule, stick to it religiously, make your bedroom a true sleep heaven by lowering your room temperature and allowing fresh air in, and get rid of digital distractions. You’ll do your heart a major favor.
-
Reach your Zen
Let’s not fool ourselves, there’s no way we can completely cut stress out of our lives. But we sure as hell can learn to manage it more efficiently and without turning into the Tasmanian Devil every time your flight is delayed or your niece poops in the car. Instead of binge-eating, smoking or yelling when under stress, try various stress-relieving techniques until you find the right match for you. Maybe breathing exercises will help, meditation, some calming yoga positions, or hanging out with your furry friend.
-
Heart-friendly bites
Most of us already know (and love) the saying that abs are made in the kitchen – but so is your heart. No amount of jogging in the park or intense aerobics can save you from the doom that poor diet choices can bring to your cardiovascular health. Start with a meal plan that covers your basic nutritional needs, and keep track of your sodium intake, because too much salt puts too much stress on your cardiovascular system. An excellent way to give a boost to your nutrition is to introduce a CoQ10 supplement that safeguards your immune system and improves heart health with the help of the antioxidant coenzyme Q10.
-
HIIT
Now that you’re comfortable with regular walks and delicious, healthy meals, you can give your heart a real treat, known as high-intensity interval training (HIIT), and a very powerful training method for cardiovascular health. Studies have proven that even individuals with existing heart problems can benefit from vigorous exercise, as opposed to mild or moderate workouts.Of course, stay smart and take cues from a professional coach when you’re just starting out if you have chronic heart issues. But high-intensity routines are emerging as the go-to scheme for people who have little time on their hands and want to achieve as much as possible. Talk about a win-win.
-
Visit the weight room
Another uniquely beneficial physical activity that protects your heart and helps with preventing cardiovascular troubles is resistance training. Yes, that means you need to step outside of your comfort zone and into the dreaded weight room with barbells, dumbbells, kettlebells and other bells. According to Dr. Collier and co-authors of a study that tested the effects of weight training complemented by aerobic exercises: “The present study indicates that an acute bout of resistance exercise shows many favorable cardiovascular benefits and should, therefore, be considered as part of a daily exercise training program.”
-
Ditch those vices
If you smoke and indulge in more than three to five drinks per day, you’re likely doubling your risk of various cardiovascular issues, including higher blood pressure, more triglycerides, and greater risk of stroke. These harmful habits have a profoundly negative effect on your well-being, and while your diet choices and exercise levels might mitigate their impact to a certain extent, they still pose a great threat.Instead of these self-destructive habits, try using different methods of coping with stress that will be beneficial for your health. Replace them with regular physical activity, healthy socializing, learning new skills or getting a fluffy companion, and your heart will be eternally grateful.