Our life span primarily depends on the functioning of the heart. Routine heart exercise and proper diet are major requisites to maintain a healthy heart.
You are at a greater risk of a heart attack if you do not exercise. Lack of physical activities and heart exercise can be a life-threatening factor which might culminate in the worst heart diseases, both in men and women.
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Activities of a heart
Our heart has essentially two distinct, but anatomically connected pumps:
Right side - Receives blood from body and pumps blood into lungs to gather oxygen.
Left side - Receives oxygenated blood from lungs and sends out to body.
Yoga Research related to heart exercise
It has been revealed from various research studies that chronic stress is the main factor of heart and other systemic disorders. Sympathetic and parasympathetic nerve controls helps in evaluating the heart rate variability (HRV) due to stress and anxiety.
A research was conducted to observe the effect of regular yogic practices and self-discipline in reducing body fat and elevated lipids in CAD patients. In this study one hundred seventy (170) subjects, of both sexes having coronary artery disease were randomly divided in to two groups in yoga group and in non-yoga group, Body fat testing and estimation of lipid profile were done of the both groups at zero time and after six months of yogic intervention in yoga group and without yogic intervention in non yoga group. Duration of the program for study was 35-40min/day. It was concluded from this study that there was significant reduction in the total cholesterol, triglycerides, LDL, DBP, SBP, and heart rate after a regular practice of Yoga for 6-month period. Therefore yogic practice is beneficial for cardiac patients and it reduces the risk of coronary artery disease.
Ref: Complement Ther Med. 2011 Jun;19(3):122-7. Epub 2011 May 24.
Heart and Exercise
Regular exercise, especially the specific healthy heart exercise, helps your heart to become stronger, so that it can pump more blood into your body with minimum effort. Indeed, if you exercise regularly, you are less likely to develop heart diseases, as compared to those who don’t exercise. Exercise can also help reduce symptoms of high cholesterol and high blood pressure, which may otherwise, be disastrous for the heart.
The following are the benefits of exercise :
1. Strengthen heart and cardiovascular system lowering the possibility of heart diseases as well as heart attacks. Along with other exercises, the heart attack exercise should also included.
2. Improve circulation and help your body to use oxygen better.
3. Increase energy levels so that you can do more activities without getting tired or short of breath.
4. Decreases blood pressure.
5. Improve muscle tone and strength.
6. Improve balance and joint flexibility.
7. Strengthen bones.
8. Help to reduce body fat and reach a healthy weight.
9. Help to reduce stress, tension, depression and anxiety.
10. Improve sleep and making you feel more rested and relaxed.
11. Make you look fit and feel healthy.
The difficult part of an exercise routine is getting started. Once you have established a regular pattern of exercise, you will feel the difference and gradually, it will become part of your daily routine, just like eating and sleeping.
Physical activities like dancing, walking, swimming and bicycling help the heart to function smoothly.
Make sure that you exercise intelligently and cautiously, but don't
forget to include yoga in your schedule, since yoga takes care of both
internal and external health problems. Exercise assists in improving
your health. There is neither any side-effect nor does it cause any
harm. Those who are beginners need to follow certain guidelines before
starting their exercises.
Healthy Heart Exercises
Deep breathing, a heart exercise which acts as a stimulant to the heart and lungs
This exercise helps in reducing blood pressure and heart rate.
Deep breathing with folding hands Relaxes the mind and body and reduces the risk of heart attacks.
Deep Blow Good for heart palpitations and prevents heart ailments and heart attacks.
Yoga Breathing Controls blood pressure and functioning of the heart.
Healthy Heart Asanas
Pavanmuktasana with right leg
Consistent practice of this asana lowers the heart rate and increases
oxygen to the body, which results in higher cardiovascular endurance.
Sukho Gomukhasana Plays an important role in the prevention of cardiovascular diseases such as, heart attacks, coronary heart diseases and hypertension.
Sukhasana Sukhasana relaxes the brain and relieves anxiety, and thus helps in preventing heart ailments.
Suryaved pranayam Benefits in keeping physically and mentally fit.
Sabasana Should be performed after every asana for relaxation of mind and body.
A healthy heart can pave the path for a long and healthy life. To maintain this, we need to follow a strict and disciplined lifestyle, a proper diet and a systematic method of practising the exercises, because heart is indispensable. It is the most essential part of our physical system on which our life span depends.
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