The heart is responsible for pumping blood to the whole body. Through the blood, nutrients and oxygen can be delivered to all body cells. Sports in this case will help strengthen the muscle so that it can work optimally.

At the end, exercising routinely will help decrease the risk for coronary heart disease and heart attack. This is done through a decrease in blood pressure and triglyceride, increased good cholesterol (HDL), keeping blood sugar and insulin level balanced, decreasing excessive weight, and help to stop smoking habit.

Sports for heart’s health

Every hour spend exercising routinely is predicted to increase your lifespan by 2 hours. On the other hand, sedentary lifestyle increases the risk for heart disease and stroke by 50 percent.

A 12 year-long study learn about several types of sports and its benefit for heart’s health. These are the best sports for your heart’s health:

• Racket sports

Based on the study, exercise using racket can help decrease the risk of death due to heart disease by 56 percent. Examples of racket sport include badminton, tennis, and squash. This type of exercise is marked by intense and brief activities, similar to high-intensity interval training (HIIT).

• Swimming

Swimming is also considered good as it can decrease the risk of death due to heart disease by 41 percent. This type of exercise train the whole body, as well as being fun to do. It doesn’t put pressure on weight bearing joints, like the knee, as it is done under water.

• Aerobic exercise

Aerobic exercise is generally considered good for the heart. This training is good for the hearts since it helps improve blood circulation, thus decreasing blood pressure and heart beat. 

Dancing, for example, can decrease death’s risk due to heart disease by 36 percent. Using music in this exercise will help you train longer.

This exercise is also good done in classes. Directions from your dance instructor can help you move passionately with the correct technique. Other examples of aerobic exercise are jogging, running, swimming, biking, skipping, and tennis.

You are advised to do these exercises minimally 30 minutes, for at least 5 days a week (a total of 150 minutes in a week). Furthermore, it needs to be done with moderate intensity that causes you to feel warm, breathe faster, and make your heart beats quicker.

If you’re still able to talk while exercising, most likely you’re doing moderate intensity training. If you feel breathless and are unable to talk while exercising, you better relax a bit.

On the other hand, if you’re still able to whistle or sing while exercising, then you need to move more energetically. This tool known as the talk test will help you determine the right intensity while doing sports.

The three types of sports mention above are really beneficial to keep your heart healthy and prevent numerous heart diseases. The most important thing to note is that exercise needed to be done consistently and routinely. You can also consult your doctor before exercising.

[HNS/ RH]

Sumber:

https://www.hopkinsmedicine.org/health/healthy_heart/move_more/three-kinds-of-exercise-that-boost-heart-health

https://www.nhlbi.nih.gov/health-topics/physical-activity-and-your-heart

https://www.heartfoundation.org.nz/wellbeing/exercise

https://www.smh.com.au/lifestyle/health-and-wellness/new-study-explores-the-best-exercise-for-heart-health-20161129-gszq4e.html