You want to exercise to decrease your risks of heart disease, but you don’t have much time. Aerobic exercise repeatedly contracts large muscle groups and makes your heart beat faster. It will strengthen your blood vessels, improve the flow of oxygen through your body and lower your blood pressure and cholesterol levels.
Medium Intensity exercise
Try to walk or run at moderate intensity two or three days a week for at least half an hour. You should break a sweat, be a little short of breath but be able to carry on a conversation.
Longer exercise
It helps to take part in a longer exercise session of an hour or more once a week, such as a Zumba class, a long bike ride or a hike. Again, it doesn’t really matter what you do as long as it keeps you moving for a fairly long period.
High-intensity training
High-intensity training makes your heart and muscles respond in a different way. There are many different types. One method is to exercise as hard as you can for four minutes, recover for three minutes and do four cycles of this in total.
Strength Training
Strength training on one of two days a week is also good for your heart and overall health and fitness. It stimulates your metabolism and makes your bones and muscles stronger.
It doesn’t really matter what you do – gym, hiking, jogging, swimming or yoga – as long as you do it regularly. You may even be able to reverse the effects of a sedentary lifestyle.
