What exercises can help prevent heart disease?

In China, the population has now aged, and the number of middle-aged and elderly people has exceeded that of young people, so the physical and mental health of the elderly is of great concern to the society. We all know that once people get older, their heart function will gradually fail, which will easily induce heart disease.

Walking can improve the heart's tightening power, expand the peripheral blood vessels, improve heart function, reduce blood pressure, and prevent diabetes. For people who have a heart attack when participating in sports, it can improve their condition. Each walk can be continued for 20 minutes to 1 hour, 1 2 times a day, or 800 2000 meters a day.

If the health permits, the gait can be moderately increased.

Jogging or running in place can also improve heart function. The distance of jogging and the time to run in place should be determined according to the actual situation of each person, and there is no need for luxury.

It has a good preventive effect on high blood pressure and heart disease. In general, patients with good energy can practice the old style of Tai Chi, and those with less energy can practice the simplified style of Tai Chi. If you can't play a whole set, you can play half a set, and those who are weak and sick and have a bad memory can only practice certain postures and train in sections, without having to carry out it consistently.

Exercise FAQs

If the number of heartbeats per minute is still above 100 beats per minute after 10 minutes of exercise, it is not advisable to increase the amount of exercise, and the amount of exercise should be moderately reduced according to the situation.

The amount of exercise should be from small to large, from short to long, from shallow to deep. The minimum interval between meals and exercise is more than 1 hour. The most suitable temperature for exercise is 4 -30 .

If you experience dizziness, headache, panic, nausea and vomiting, nausea and vomiting during exercise, you should stop it immediately and see a doctor if necessary.

The exercises mentioned above can not only have the effect of balancing blood circulation, but more importantly, doing these types of exercises regularly can improve the flexibility of the liver and make the heart beat stronger, so that you can prevent a heart attack. Therefore, it is proposed that many middle-aged and elderly people can carry out more such campaigns in normal times.

Generally speaking, people with a bad heart tend to be overly cautious and have a tendency to fear exercise, which results in more physical deterioration, so people with heart disease must urge themselves to do more exercise, and when they feel tired, take a short rest, and then continue.

Heart disease** should insist on exercising for 30 minutes a day, and ensure that there is a slight asthma caused by exercise at least 3 times a week. Studies have proven that exercise can bring at least the following benefits to the heart: improve blood cholesterol levels; Prevents blood clotting; Maintain low blood pressure and prevent high blood pressure; Maintain a healthy weight; It is beneficial for early recovery after heart disease.

If the body can, the heart disease can be exercised by jumping rope, or walking with your knees straight as much as possible, which is conducive to blood circulation and enhances heart function.

Running, jumping rope, swimming, yoga, dancing, boxing, shuttlecock kicking, frog jumping, and inducing upward movements are all very helpful in preventing heart disease.

Running, dancing, swimming, yoga, boxing, tai chi and other forms of exercise can all help prevent heart disease.

If you want to prevent the occurrence of heart disease, you must insist on physical exercise every day, usually you can enhance the body's resistance and immunity, promote blood circulation, and reasonably prevent the occurrence of heart disease through walking, tai chi, dancing and other exercise methods, but to avoid strenuous exercise, when our body is unwell, we must stop and rest in time, and in the case of chest tightness and shortness of breath, we should pay attention to strict bed rest.

People who have been sedentary for a long time have a much higher chance of suffering from heart disease than people who exercise regularly, so if you want to prevent heart disease, you should insist on sports, many people do not like to exercise in their daily life, and they are irritable all day long, depressed, highly stressed, and have excessive pressure in life. So, how to exercise to prevent heart disease?

First, sports are not an overnight thing, we must adhere to it every day, and we can usually enhance the body's resistance and immunity, promote blood circulation, and reasonably prevent the occurrence of heart disease through walking, tai chi, dancing and other exercise methods.

Second, the location of physical exercise should be selected as much as possible in a fresh air and no polluted environment, and try to choose to exercise in the morning or evening, in the morning in a quiet, comfortable, fresh environment to do some physical exercise, can maintain a good mood of the day, in the evening to do some exercise, can reduce the pressure of the day's work, to the evening can have a sufficient sleep, effectively relieve mental tension.

Swimming, running, cycling, and yoga are all good for heart health and should be done every day. In addition, the diet should also reduce salt and fat intake.

Swimming is the perfect exercise for all ages. With the buoyancy of the water it can reduce the pressure on the muscles, so it is a workout that does not cause sports injuries. Swimming regularly lowers heart rate and improves blood pressure, breathing, and circulation.

Running, whether you're running a marathon or exercising once in a while, reduces the risk of death from cardiovascular disease by 45%. As long as you don't push yourself, an easy run can reduce the rate of death by 30%.

Swimming is good for heart health. Yoga is a beneficial workout because it increases mental, physical, and emotional well-being. Since yoga is primarily focused on breathing, regular practice can improve heart rate and breathing function.

In addition, its calming effect can lower blood pressure and cholesterol.

Read more: Women prevent heart disease and watch for signs of attacks.

Cycling can increase overall muscle function. Due to the heart, lungs, and circulation, regular cycling can reduce the risk of heart disease by 50%. Cycling regularly increases muscle strength and cardiovascular fitness, while also reducing stress and fat.

Not every heart condition condition is suitable for weight training, but it is a very good exercise if your doctor allows it. During weight training, blood flow increases to the muscles that are active, which can help lower blood pressure.

Some foods are good for heart health, such as sparrows, green onions, tomatoes, pumpkin seeds, fish, etc. You can incorporate these foods into your daily diet and eat them regularly, further reading: Eat 10 tomatoes a week to lower cholesterol and stay away from heart disease.

Exercise can increase the oxygen level of cells and promote blood circulation, which is good for heart health. Therefore, you can choose to pair up with an exercise that you like and that is also suitable for you, exercising for 30 minutes a day.

In addition to eating healthy foods, your diet should be low in salt and fat. These increase your blood pressure and cholesterol levels, which in turn increases the risk of heart attacks and cardiovascular disease.

In addition to following a healthy lifestyle, you should also schedule regular health check-ups to help prevent and detect diseases. If you are over 35 years old, it is best to get checked once a year.

The first stage is 10 days: rest after being positive or symptomatic, and do not do any exercise;

Stage 2 2: Walking activities for 15 minutes each time, heart rate should not exceed 70% of the maximum heart rate;

The third stage is 2 days: jogging within 80% of the maximum heart rate, within 30 minutes on the first day and 45 minutes on the second day.

The fourth stage is 2 days: recovery strength training, whole body muscle training, the intensity is controlled within 80%, the weight is lighter than before the yang, and the time is not more than 1 hour.

If you experience difficulty breathing, chest pain, palpitations, persistent pain, etc., you should stop exercising immediately and seek medical advice.

In addition, Nebraska Medicine in the United States gives the following recommendations.

Stage 1: Rest and Recovery: Don't raise your heart rate, it takes at least 10 days to be full**;

Stage 2: Less than 70% of the maximum heart rate, less than 15 minutes, short distance walking, easy cycling, jogging;

Stage 3: Less than 80% of maximum heart rate, less than 45 minutes, sprints, squats, lunges, modified push-ups;

Stage 4: Less than 80% of maximum heart rate, less than 1 hour, long-distance running (up to 3 miles), high-intensity cycling, rowing;

Stage 5: Maximum heart rate at 100%, return to normal training and daily activities.

If you have a sports health app that you can set your maximum heart rate at 220-age, assuming that the maximum heart rate is 185, then the maximum heart rate within 80% is controlled below 148 in the aerobic endurance zone. However, for the sake of insurance, it is still recommended that you recover slowly from the intensity of the warm-up, and if you have a sports watch, you should also pay attention to monitoring the rate of cardiac girdle difference when you exercise

There are two types of heart disease, one is congenital heart disease and the other is acquired heart disease. Compared with ordinary people, the role of heart disease is weakened, and in more serious cases, it is also likely to cause myocardial infarction. There are many heart disease patients who feel that after having heart disease, they can no longer exercise, if they exercise regularly, the body's metabolism is too fast, and the heart beats rapidly, which is not good for the cardiovascular system.

Therefore, on several levels, people with heart disease should rest well, even if it is for household chores at home, and teach others to do them. For patients with poor disease control (such as heart failure, etc.), they should actively ** the underlying disease, and then start exercising after the condition is stable. Fitness exercise is most suitable for moderate and heavy aerobic exercise**, such as walking, running, dancing, jumping exercises, swimming, cycling and other fitness time

Because people's blood pressure is at the highest point of the day in the morning and morning, the burden on the ventricles is larger, and the blood pressure value slowly decreases after dusk, and the cardiovascular pressure decreases, so the fitness time for heart disease is more suitable from dusk to 21:00 in the evening. Mode of Exercise:

In order to alleviate cardiovascular pressure and increase a certain load on the cardiovascular system, the exercise mode is dominated by lower limb exercises, such as brisk walking, cycling, etc., in which cycling is a more suitable fitness exercise, especially in line with the heart disease There is a prescribed amount of exercise for fitness exercise: the heart function of heart patients is not sound, and it is not suitable to undertake violent fitness exercise, <>

For people over 40 years old, it is better to have a heartbeat of no more than 120 beats after exercise, and if it is a patient who is recovering from myocardial infarction surgery, it is not suitable to exceed 110 beats after exercise. And the duration is not too long, generally 30min to 45 minutes is the most appropriate. The amount of exercise should be quantified according to the heart rate, and the overall target heart rate at the beginning is 50% of the reserve heart rate, which is calculated as:

50% reserve heartbeat = resting heart rate (maximum resting heart rate - resting heart rate) 50%, the fitness time is 30 60min, including warm-up movements, real exercise time and combing fitness time. Patients with chronic heart failure who have low energy levels need to be accompanied by someone to exercise to avoid the situation. A large resting heart rate is determined by the heartbeat when you exercise without chest tightness and shortness of breath.

Slow walking, walking, tai chi, square dancing, Baduanjin; Skipping rope, swimming, climbing, aerobics, and brisk running are not allowed because they are too strenuous and may trigger a heart attack.

You can go for a walk, you can do yoga, you can do tai chi, don't jump high, don't go for a strenuous run, it will cause the heart to accelerate.

You can go for a walk, race walk, jog, or ride a bike to practice tai chi. Don't play football, basketball, boxing, or fast running. These exercises increase the strain on the heart and can lead to heart disease**.

You need to do some sports with a relatively small amount of activity, you can swim, you can walk, these sports are good for the body, playing basketball, playing football these sports can not be done, it is easy to lead to emotional agitation, leading to heart disease is more serious.