Heart disease is a growing issue around the world. In 2020, heart disease accounted for 1 in 5 deaths in the United States, for a total of 697,000 deaths. Many instances of heart disease are preventable, and the Centers for Disease Control advises people to get at least 150 minutes of cardiovascular exercise per week, along with some strength training exercises, in order to reduce their risk of heart disease.
For some, sports are intimidating. But exercise doesn’t have to be reminiscent of unpleasant gym classes. There are heart healthy exercises to suit all ages, interests and levels of fitness.
Top Heart Healthy Exercises
Walk to the Beat of a Healthy Heart
Walking is an easy form of exercise that anyone can do. This cardio workout is easy on your body and is a simple way to get your heart pumping. It does not require specialist equipment, and it does not require access to a gym or other sports venue. If you’ve been sedentary for a long time or have limited mobility, you can go for a short walk around your neighborhood and gradually increase the distance.
As you gain more confidence, you have the option of joining a walking group or go walking in more picturesque settings.
Strengthen Your Heart in the Pool
Swimming can be an effective form of heart healthy exercise for those who have joint pain that makes it difficult to walk. As the Chicagoland leaders in pain relief, we see many individuals who find weight-bearing exercises are too much for them. Swimming is a full-body workout that is done while your joints are supported by the water. This makes it an accessible option for most people who are looking to improve their cardiovascular health and have access to a pool.
Pedal Towards Heart Health
Whether it’s an indoor cycling machine or an outdoor bike, pedaling in place or around the city gets your heart rate going all the same. As with swimming, cycling is relatively gentle on your joints while offering a good cardiovascular workout. Chicago has an extensive network of cycle lanes, making it a relatively safe location for cyclists. Whether you choose to get your exercise by making cycling a part of your daily commute, or you opt to do weekend trips out with the family, the infrastructure in Chicago makes cycling fun.
Increase Your Heart Rate with Yoga
You may not think of yoga as a cardio workout, but it can be more challenging than you think. Choose the right poses and the right flow, and you’ll boost your heart rate while getting some stretches in. One of the best things about yoga is that it can be modified to suit all levels of ability, so search for your skill level and move up when you are ready.
If you live in the Chicagoland area and are dealing with pain-related issues, contact MAPS today. We are leaders in pain relief and offer a variety of effective, compassionate options for various types of pain. Our nonsurgical treatments for pain relief including joint pain and back pain can help you lead an active, healthy lifestyle and get back to the activities you enjoy.
