1. Brisk walking - simple but effective heart exercise

Walking is a very good exercise and suitable for people with cardiovascular disease. This exercise can help lower blood cholesterol, control weight, and stabilize blood pressure.

You can go on an exercise machine at home or on the way to work, in the park... However, you should practice walking briskly instead of going for a gentle walk to make your heart contract better. When you see the body sweating and breathing faster, reduce the speed, then increase the original speed to exercise endurance.

When walking, you should wear clothes with good stretch and choose shoes that make your feet feel comfortable. A workout time of 30-60 minutes a day is most effective.

2. Jogging - the fastest way to burn energy

Running takes more effort than walking, but this is the best exercise for people with cardiovascular disease, coronary artery disease. This exercise is extremely simple, you can completely adjust the intensity and duration of the exercise to suit your health.

When running, the whole body will move with the running step. The heart will contract stronger and more durable. At the same time, the muscles, bones and joints are also exercised to help burn calories and maintain a reasonable weight.

If you are just starting to run, start from walking briskly by: walking every 5 minutes add 1-2 minutes of running. Then you can gradually increase the running time until you run continuously without walking time.

3. Swimming - exercise helps blood circulation better

Swimming is also a good cardiovascular exercise, especially if you have joint problems and can't walk or run. When swimming, the whole body is active. The blood vessels are massaged to relax and the blood is circulated vigorously throughout the body. Lying upright in the water also helps blood from the legs return to the heart and brain better, reducing the risk of heart attack and stroke.

To benefit from this exercise, you should warm up thoroughly before entering the water, absolutely do not dive or swim. Because holding your breath is very dangerous for people with heart disease. In addition, swimming in warm water will also be better than cold water.

4. Cycle regularly - reduce the risk of cardiovascular disease by 50%

With this fitness, you need to prepare yourself a bike. According to the British Medical Association, cycling regularly is good for the heart, blood vessels, lungs and reduces the risk of cardiovascular disease, stroke, heart attack ... up to 50%. This exercise is especially good for people with high blood pressure or knee and foot problems.

If you are at high risk for cardiovascular disease (overweight, obesity, family history of heart disease, advanced age, etc.), take 30 minutes a day to participate in this exercise. To add to the excitement, you can set up a cycling group with your close friends.

5. Yoga - the key to a healthy heart

The movements of yoga look simple but bring a lot of health benefits. This exercise not only helps stabilize heart rate, blood pressure, reduce stress, but also helps you have a more flexible body. Therefore, people who practice yoga regularly are less likely to have high blood pressure or heart attack, coronary heart disease, and stroke.

The American Heart Association (AHA) recommends that everyone, whether or not they already have heart disease, practice yoga for at least 30 minutes a day, 5 days a week at moderate intensity to improve heart health. .

Serious and scientific exercise is a simple but extremely effective way to protect your heart health. So from today, choose 1 of the 5 cardio exercises mentioned above and make them a habit of yours.