You can lower your risk from heart disease by doing aerobic and strength focused exercises

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Did you know that people who don’t exercise are almost twice as likely to suffer from heart disease? Like your regular muscles, the heart also gets stronger and healthier though physical activity. There are three  exercises that can ease high blood pressure, high cholesterol, damaged arteries and obesity—sickness that can potentially lead to heart disease. These three easy indoor activities can improve your heart health:

Aerobics

There’s a reason why the Center for Disease Control and Prevention (CDC) recommends adults do at least two hours and 30 minutes of aerobic exercises a week. Aerobics, which can also be considered a cardio workout, gets your heart pumping, improves blood circulation and lowers blood pressure. Workouts like zumba, jumping rope, cycling, jogging among others strengthen your heart and muscles. You need cardio exercises for your body to control your blood sugar levels and reduce the risk of heart disease. 

 

Yoga

Yoga has been proven to improve your metabolism and lower your blood pressure through artery relaxation. Yoga is all about breathing exercises, relaxation and meditation which helps lower blood pressure and less artery-damaging inflammation. Yoga activates your rest-and-digest response which makes you calmer, and less reactive to stress and intense emotions. There are multiple beginner-friendly yoga exercises that can ease stress and promote better sleep, all of which significantly boosts your heart health. 

 

Strength training 

Lifting weights and using your body for weight resistance increases your blood flow and blood pressure control because it reduces a type of heart fat linked to cardiovascular disease. Core-strengthening moves like squats, lunges, push ups, resistance band workouts can be considered strength training exercises. A study in the March 2019 Medicine & Science in Sports & Exercise journal proved that an hour per week of weight training had a 40 to 70 percent chance of lowering your risk of heart attack and stroke. Doing strength training consistently along with aerobic exercise lessens the fat directly touching the heart and lowers bad cholesterol levels.