fithess HealthPartners. Resources National Heart, Lung, and Blood Institute: Heart-Healthy Lifestyle Changes. Payal Kohli, M.

Heart fitness tips -

Swimming is a low-impact, full-body workout that is gentle on the joints, but still packs some cardio punch. Swimming keeps your lungs and heart strong and even helps lower your blood pressure.

It's a great aerobic option if you're also recovering from an injury or if your body doesn't respond well to high-impact exercises. Before you take on any new exercise program, it's important to discuss it with your doctor, especially if you have had any prior health issues, or if heart issues run in your family.

LaMotte said that "if cardiovascular risk factors are present, it is advisable to have a physician's clearance prior. If you're just getting started on your workout journey, it's important to make sure you don't do too much too soon.

LaMotte recommended that you start slowly to establish consistency and set reasonable goals. For example, if you're just taking up running, it's best to focus on completing a set distance at a comfortable pace, rather than upping the intensity and tackling the distance at the same time.

A good rule of thumb is to follow the recommendations of the American Heart Association. Aim for minutes of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity , or a combination of both per week.

Along with this, you should include resistance training at least two days per week. The best way to do this is to explore and find an activity that you enjoy and know you'll be consistent with. Some people may find it helpful to have a workout buddy or a small group of friends who can hold them accountable.

Additionally, it is important to balance heart-healthy exercise with a healthy diet. If you have a family history of heart disease, it's important to start getting your numbers checked by age 20 for blood pressure, cholesterol and sugars.

For other individuals, she said, "knowing your numbers" and having a yearly wellness visit is part of leading a heart-healthy life. For more research-backed advice on maintaining your heart health, here are nine things you can do now to lower your risk of heart disease. Plus, here's how to check your heart health at home without fancy equipment.

Why You Can Trust CNET. Wellness Fitness. These 5 Expert-Approved Workouts Will Make Your Heart Stronger Make sure to include these workouts to keep your heart healthy. Giselle Castro-Sloboda Fitness and Nutrition Writer.

Saturated fat can lead to atherosclerosis , where hard plaque builds up in your arteries. You can lower your intake by eating low fat cuts of meat, like the eye of round roast or sirloin tip, and avoiding high fat dairy products. Unsaturated fats can be heart-healthy by lowering inflammation in your body.

Inflammation can lead to heart disease. Heart-healthy fats include vegetable oil, low fat mayonnaise, and oil-based salad dressings.

Following a Mediterranean diet can be a tasty way to bring healthier fats into your diet and lower cholesterol. Fiber helps you feel fuller and can help lower cholesterol levels.

Plus, the Department of Health and Human Services says that high fiber foods are generally healthier, including beans, fruits, vegetables, and whole grains. Fruits and veggies are packed with nutrients and are lower in calories to help you maintain a moderate weight and reduce inflammation.

The more colorful and fresh your choices, the better. Low fat dairy products are excellent alternatives to high fat ones. Examples include skim milk, low fat yogurt, soy milk, or fat-free cheeses. The American Heart Association AHA recommends getting at least minutes of moderate intensity aerobic exercise per week or 75 minutes of vigorous activity.

Combining both is okay, too. Engaging in activities that help you build strong muscles , such as lifting weight or using resistance bands, can power your metabolism. This helps you maintain a moderate weight and blood pressure.

Standing, walking, and moving, in general, can be more heart-healthy than constant sitting. If possible, use a standing desk or make efforts to take walk breaks throughout your day.

According to the AHA , physical inactivity is linked with greater risks of heart disease and early death. Keep moving! Smoking can have serious effects on your heart health. If you do smoke, this is a great time to try quitting.

Exposure to secondhand smoke puts your heart health at risk, too. If someone in your house smokes, ask them to smoke outside. Or better yet, encourage them to quit. Alcohol in excess can increase your risk of heart disease.

Moderation is key. The Department of Health and Human Services recommends not more than 2 drinks per day for most adults. Talk with your doctor about what a moderate weight is for you given your age, height, and frame.

Visiting a doctor annually or more often, depending on your health can help you take a preventive approach to care. If you have conditions known to affect heart health, such as chronic kidney disease or diabetes, make efforts to manage these conditions to improve your overall health.

Getting treatment early and following your treatment plan can drastically improve your outlook. Reaching out to loved ones when you feel stressed can help you receive the support that you need.

Sharing your emotions and anxieties can be difficult, but a person who wants the best for you will provide a listening ear. Realistically, you probably will deal with stressful events from time to time.

Create a strategy for how you can maintain calm when you do. This may include deep breathing, repeating a calming saying, or prioritizing the tasks at hand. A review shows that quitting smoking can lead to weight gain in some individuals.

This may have a negative impact on heart health. But quitting smoking is still critically important. To reap the benefits of quitting smoking and maintaining a moderate weight, try the following tips:. Tip Use medications to help you quit smoking , such as nicotine patches or varenicline Chantix.

These approaches help to keep you from gaining weight while you quit smoking. Tip Get emotional support from a counselor or trusted friend as you are trying to quit and be healthier. There are more than 1, biochemical responses to stress , including a rise in blood pressure and a faster heart rate.

If you don't manage your stress, it can create more stress and trap you in a stress cycle. UCI Health cardiologist Dr. Shaista Malik provides some tips and strategies for chilling out — and keeping your heart happy.

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Exercise is fktness Heart fitness tips living heart-healthy. Physical activity has fitjess health benefits Concentration and mindfulness is one of the most Heart fitness tips things you can do to reduce the risk of disease. The addition of any amount of moderate-to-vigorous physical activity can also help improve your brain health, manage your weight, and strengthen bones and muscles. Start by setting small goals. Begin by walking 15 minutes four times per week. Heart Hearh is the Heart fitness tips. In honor itps American Heart Month, here are Heart fitness tips ways you can Natural citrus supplement for immunity becoming a fitneas. The first Heagt is to determine your target heart ratethen find an activity you enjoy and can stick with for the long run. Quitting smoking is tough. But you know that it's important to quit, and one of the biggest reasons is that it's linked to heart disease.