Home » If you live a sedentary lifestyle, try these exercises to strengthen your heart

If you live a sedentary lifestyle, try these exercises to strengthen your heart

by OnverZe
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With an increased reliance on technology and the availability of better facilities, modern lifestyles are quickly becoming sedentary. While it may be convenient to have everything delivered right to your door, an inactive lifestyle is gradually harming our general health. Our heart health is particularly suffering, and the risk of cardiovascular diseases is increasing. If we’re not careful, this silent impact could be fatal.

 Making time for exercise each day is crucial for maintaining heart health and improving general wellbeing. Exercises for your heart that are both effective and safe include brisk walking, jogging, cycling, swimming, aerobics, and treadmill use. It’s important to keep in mind not to push your heart too hard with exercises you are not used to. The risk of sudden cardiac death may increase if you lift heavy weights or exercise for more than an hour each day.

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Sedentary lifestyle is one of the main causes of heart disease. Exercise is crucial for keeping the heart healthy. For the prevention of heart diseases and maintenance of general heart health, the American Heart Association advises engaging in physical activity for at least 150 minutes per week or 30 minutes per day. Walking briskly for 30 minutes each day is the simplest exercise that is advised. Jogging, cycling, swimming, aerobics, and treadmill use are additional forms of exercise.

But it’s important to keep in mind that excessive exercise, particularly heavy lifting or more than an hour a day, can be bad for the heart as it can cause heart conditions like sudden cardiac death. In order to maintain heart health, low to moderate intensity exercise for 30 minutes a day, at least five days a week, is highly recommended. If you lead a sedentary lifestyle, there are exercises that can help strengthen your heart.

Rapid walking

It is a beneficial exercise that can be performed anywhere at any time with no special preparations. It significantly increases the heart’s functional capacity and endurance when done regularly for at least 30 minutes, five days a week at the very least. Running and jogging for at least 90 minutes each week has similar effects.


Cycling is a beneficial form of exercise because it strengthens the thighs, is good for the knees, and prevents plaque build up in the heart muscle. Additionally, it strengthens the heart muscles.

Lifting weights

This promotes the growth of muscles while lowering fat accumulation, mobilising fat, and burning it. It aids in weight loss. You end up with a muscular, lean body with less fat and a sound heart as a result of the overall effect.

Interval exercise

Short bursts of vigorous exercise interspersed with periods of rest, such as one minute of running followed by three minutes of rest, make up this type of exercise. It has been demonstrated to lower weight and strengthen the heart.


Swimming is typically regarded as a leisure activity and is a good way to exercise the heart and other major muscles throughout the body. It lessens atherosclerosis of the cardiac arteries and enhances metabolism and cardiac muscle function.

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