Best exercises for heart health: Add yoga, jogging, brisk walking to your workout routine

Your heart, being a muscle, needs regular exercise to stay strong. A sedentary lifestyle takes a serious toll on your heart. Sitting for long hours, whether at work or at home, slows down circulation and weakens your cardiovascular system. Over time, this can lead to high blood pressure, poor cholesterol levels, and a higher risk of heart disease.

"Without movement, your heart becomes more susceptible to disease, making it crucial to include physical activity into your daily life to keep your heart healthy and functioning properly. Exercise is one of the best ways to strengthen the heart,” says Dr. Sanjeev Chaudhary, Chairman of Cardiology at Marengo Asia Hospital, Gurugram. "For heart patients, cardio exercises like walking, running, and, if medically approved, jogging, are ideal. A minimum of 30-45 minutes of exercise daily is recommended to achieve significant cardiovascular benefits. Your cardiovascular system can be greatly improved by adding the right activities to your routine," he adds.

Dr Chaudhary suggests the following exercises to boost heart health:

• Jogging or running: This high-impact aerobic activity strengthens the heart by improving endurance and burning calories. Jogging regularly helps lower cholesterol and boosts cardiovascular fitness. If you're new to running, start slow, and gradually build up distance and speed over time.

• Brisk walking: One of the simplest ways to improve heart health is by walking. A 30-minute brisk walk daily can elevate your heart rate, improve circulation, and lower blood pressure. Start slow and increase your pace and duration as you progress.

• Cycling: Whether on a stationary bike or outdoors, cycling is an excellent cardiovascular workout. It lowers blood pressure, strengthens heart muscles, and reduces the risk of heart disease. Just 30 minutes a day can make a big difference in heart health.

• Strength training: Lifting weights or using resistance bands builds muscle mass and boosts metabolism, which indirectly benefits heart health. Incorporate strength training two to three times a week, targeting all major muscle groups for optimal results.

• Swimming: Swimming is a full-body workout that is gentle on the joints while providing excellent cardiovascular benefits. The water resistance enhances heart rate and endurance, making it a great option for people with joint issues.

• Yoga: Although it may seem low-impact, yoga can significantly improve heart health by reducing stress and improving circulation. Poses like "Warrior" and "Downward Dog" stretch muscles, lower blood pressure, and increase blood flow, contributing to overall cardiovascular health.