Maintaining a healthy heart is an important task for women over 50. The heart is a vital organ that circulates blood carrying oxygen and nutrients throughout the body. Factors like aging, lifestyle, and food intake can weaken the heart, resulting in various cardiovascular diseases. A nutritious diet and regular workout should be followed to maintain good health.
Regular workouts are as important as a diet because it is an effective way to maintain a healthy heart. Aerobic exercise is the type of exercise done for cardiovascular health and is quite easy as it doesn’t include any vigorous activities. Performing heart-healthy exercises can:
- Improve heart rate
- Enhance blood circulation
- Strengthen heart muscles
- Stabilize blood pressure
- Burn fat cells
Women over 50 go through their menopause, making it hard to even carry out their regular chores, leading to fatigue. Also, leading a sedentary lifestyle increases the risk of heart damage. This proves how essential workout is for women.
The American Heart Association (AHA) advises people to carry out aerobic exercises for a total of 150 minutes a week.
Walking is one of the easiest and most effective exercises for the heart. Women hesitant to start exercising can always choose walking as it is not a tiring exercise and does not need any types of exercise equipment. Walking improves blood circulation, lowers cholesterol, and increases energy levels in the body. Walking for at least 30 minutes per day for 5 days a week can have great effects on the heart.
Swimming is a refreshing sport and a great form of exercise for women. This leisure activity reduces stress in the body and mind. Swimming strengthens the heart muscles, increases blood circulation, and maintains stable blood pressure. It also helps the muscles and joints function effectively, leaving no place for laziness. Diving in for a few laps for 4-5 days can increase the heart’s health.
Cycling is a great form of exercise, suitable for all levels of fitness. It is also well known for reducing the risk of cardiovascular diseases. Cycling reduces the blood fat levels that cause several cardiovascular diseases and maintains the blood pressure. Cycling regularly can also improve our mental health.
Cardiovascular conditions mainly arise due to stress. The sedentary lifestyle we follow is mostly the reason for the immense stress we experience. Yoga is considered a universal solution as it is an effective stress-buster and has several benefits for the body. It is a practice that enhances the physical, mental, and spiritual aspects of the body. Practicing yoga can relieve stress and improve blood circulation, proving to be an effective exercise for the heart and the body.
Weight lifting for less than an hour per week reduces the risk of heart disease in women over 50. This type of workout burns the fat cells and reduces the stress in muscles. It also improves blood circulation and stabilizes blood pressure. A few minutes of weight lifting using dumbbells or any exercise of your choice can strengthen the heart and prevent cardiovascular diseases.