Do not let anyone tell you that a weak heart can never be fixed. You may even need to stay out of the hospital because there are definitely a few simple exercises to strengthen a weak heart. If you would love to know them, read on then.
Cardiomyopathy is the medical term for a weak heart muscle. A weak heart muscle (cardiomyopathy ) can be caused by conditions like diabetes, coronary heart disease, and high blood pressure.
When the heart is weak, it’s often unable to either fill up properly which is known as diastolic heart failure or pump efficiently which is also referred to as systolic heart failure.
In most cases, aerobic exercises can help to strengthen a weak heart. Aerobic exercise is where you’re moving your body’s largest muscles, such as the ones in your arms and legs, in a way that makes you warm and slightly out of breath. Aerobic exercise examples include walking, cycling, and swimming but also everyday activities such as doing housework, gardening, or playing with your children or grandchildren.
Aerobic exercise helps your heart and circulatory system to work better, so you are more able to do daily tasks without getting tired or breathless. It can also improve your emotional wellbeing and also influence how well you sleep.
Aerobic exercise also lowers your risk of heart and circulatory diseases, and can help stop them getting worse by lowering your resting blood pressure and heart rate, improving your cholesterol levels and even helping you keep to a healthy weight, which in turn reduces your risk of developing type 2 diabetes. Aerobic exercises are the ideal simple exercises to strengthen a weak heart.
Simple exercises to strengthen a weak heart.
Yoga
Am sure you do not believe me, right? Although it might not seem like it, yoga is great for your heart health. Doing yoga will help you strengthen and tone your muscles. Certain types of yoga can also really get your heart rate up, while still providing the calm that will lower your blood pressure.
Strength training
You will not believe this! Strength exercises, also known as resistance training are designed to make your muscles work harder. These could involve lifting weights or using resistance equipment such as bands or cables. But you can just use your own body weight. Perhaps start with moving from sitting to standing out of a chair, then progress to doing squats or press-ups against the wall.
You are encouraged to do strength training two to three days a week, ideally spread out across the week, so you have at least a day’s recovery time in between. Remember to Start with an exercise that you can repeat 10 to 12 times, with the last couple repetitions starting to feel a bit challenging. If you can, do two to three sets of these 10-12 repetitions. It’s important you don’t hold your breath during strength training, as this can increase your blood pressure.
Running
Running is the most effective of the simple exercises to strengthen a weak heart. I know many people have told you not to run with a weak heart. Running can lower your risk of heart disease and may help you live longer. Because you work at a higher intensity, running burns more calories in a shorter amount of time than walking. That also means it works your heart at a higher level.
Cycling
Do you have a bike? Jumping on your bike can do more than just get you from one place to another. Cycling has been shown to help reduce the risk of heart disease. It uses your large muscles in your legs, which helps to elevate your heart rate. Bonus: Cycling has even been shown to improve your mental health.
Whether you choose to hit a yoga class three times a week, go walking with a friend, or swim every morning, regular exercise is essential to taking care of your heart. Always talk to your doctor before you begin an exercise routine.
Walking
Walking is more important than you ever thought it could be! Yes, it might seem a little too easy. But walking, especially speed walking, is a great way to strengthen your heart. Walking fast will get your heart rate up and is easier on your joints than other types of exercise. You can walk anywhere at any time. All you need is a pair of very comfortable shoes. Do a short walk during your lunch break or a longer walk on the weekend. You can listen to music, a podcast, or walk with a friend. The flexibility of walking makes it easy for anyone to do and also to keep doing it.
Swimming
For many of us, swimming seems like a luxury but it is one of the important and simple exercises to strengthen a weak heart. Swimming isn’t just for lazy summer afternoons. Taking a water aerobics class or swimming laps can be a full-body workout that will strengthen not only your body, but your heart. Unlike other types of exercise, swimming is easy on your joints and allows you to move your body without a lot of pain. You can have fun while keeping a healthy heart. Double win, right?
Weight training
Weight training is majorly useful in building other muscles in your body. What you didn’t know however is that Building the other muscles in your body will help your heart. Weight training will help you build muscle mass and burn fat. Although you can hit the gym to train with weights, some of the most effective weight training happens when you use your own body weight. Things like push-ups, squats, or even pull-ups all help you build muscle and contribute to bone and heart health.
https://www.healthpartners.com/blog/best-exercises-for-heart-health/
Frequently asked Questions
What is the best exercise for the heart?
Aerobic Exercise. How much: Ideally, at least 30 minutes a day, at least five days a week. Examples: Brisk walking, running, swimming, cycling, playing tennis and jumping rope. Heart-pumping aerobic exercise is the kind that doctors have in mind when they recommend at least 150 minutes per week of moderate activity.
Can a weak heart be strengthened by exercise?
Getting regular exercise when you have heart disease is important. Exercise can make your heart muscle stronger. It may also help you be more active without chest pain or other symptoms. Exercise may help lower your blood pressure and cholesterol.
What is the best exercise for heart and lungs?
Both aerobic activities and muscle-strengthening activities can benefit your lungs. Aerobic activities like walking, running or jumping rope give your heart and lungs the kind of workout they need to function efficiently
How do you know if you have a strong heart?
The ability to regain your regular heart rate after a rigorous exercise shows your heart is healthy. An active lifestyle shows that your heart is efficiently functioning, and your body cells get adequate nutrients and oxygen.
What causes weak heart?
The heart muscle can be damaged by certain infections, heavy alcohol use, illegal drug use and some chemotherapy medicines. Your genes also can play a role. Any of the following conditions also can damage or weaken the heart and cause heart failure. Coronary artery disease and heart attack.
