Life’s greatest adventures begin with great health, and the center point for one’s good health is the heart.
Heart disease is the leading cause of death in women, particularly in the United States. To avoid becoming a part of this statistic is very important to take care of your ticker. One way of doing this is by doing heart-healthy tasks.
People tend to think that the brain is the most important organ in the human body, but it is the heart that runs the show – even scientists agree! Not only does it pump blood and provide the entire body with oxygen and essential nutrients, but it is also said to send a lot more signals to the brain than vice versa.
To safeguard your heart, you may need to make some changes in your lifestyle, which includes having a healthy diet, comfortable sleep, and stress management. Another determining factor to a healthy heart is being energetic and taking part in physical activities.
Here are some things that older women can do to boost their cardiac health and live their best life!
Aerobic Exercises
Aerobic exercise, also known as “cardio” exercise, uses continuous shrinkage of large muscle groups to get your heart beating faster and is the most useful type of exercise for your cardiovascular system.
Aerobic exercise boosts blood circulation, and therefore, improves your cardiac fitness. According to Johns Hopkins Medicine, aerobic exercises can be a great tool to help reduce levels of blood pressure. Moreover, they can also aid you in maintaining your blood sugar level if you are diabetic. It can also lower the possibility of type 2 diabetes.
A great way to start your day is with a few minutes of aerobic exercise. Here are some of the best aerobic exercises you can include in your heart checklist:
Walk More, Worry Less
Every step you take is a step towards a healthy heart and healthy life!
Walking is one of the best exercises for improving your cardiac health. Walking for an average of 30 minutes or more a day can significantly reduce the risk of heart disease.
The CDC advises that elderly persons partake a moderate-intensity activity for a minimum of one and a half hours per week – and a brisk walk is the easiest way to fulfill this requirement. Walking around 100 steps a minute is usually considered brisk walking. If you’re new to walking or running, be sure to not to overdo it at first. Begin by walking around the block; you can gradually extend the time and intensity as you build up your stamina.
Dance Your Heart Out with Zumba
Zumba is an excellent dance-cardio invention ever for women. If you are fond of dance, then Zumba is the best option to boost your cardiac health. Zumba classes offer fitness tutorials, workouts, and exercises that will help you on your track to healthy living, weight loss, and stress relief.
Zumba is a great cardio exercise, even for beginners, as it involves its high and low-intensity intervals. Not only does it benefit your heart, but it also strengthens your glutes, legs, and core. You can do Zumba classes from the comfort of your own home by watching videos online or find a local class to join where you can meet others who will support you through your journey.
One thing to remember is that since Zumba is a high-impact form of workout, it is better to consult your physician if you have any underlying conditions that could cause concern.
Splash Around the Pool with Aqua Fitness
Swimming is a great form of aerobic exercise, but you can consider participating in aqua fitness classes for an even better all-around workout because they use a greater variety of muscles. Plus, it is more advantageous for older women since it is low-impact due to the toughness of the water.
The standard structure of an aquafit session begins with a warm-up, followed by exercises that combine cardio and strength training, and ends with a cool-down. If you have joint problems or chronic pain, or if you’re getting back from an injury, aquafit is a fantastic choice for you!
Cardiac Yoga to Calm the Heart
Yoga is an age-old traditional approach that provides redemption for your cardiac problems. It involves holding and moving through a series of postures or poses. Yoga is known for improving flexibility and balance. But did you know that yoga can also boost cardiovascular health?
Yoga for cardiovascular health includes simple poses to promote flexibility, stress relief, and relaxation. It enhances the circulation and flow of blood, and thereby, lowers the heart rate, keeping the risk of heart problems at bay. The poses and stretches performed in yoga can also reduce chronic pain, blood pressure, cholesterol, and blood sugar levels.
Yoga is particularly more advantageous for older women because it decreases the risk of osteoporosis by nourishing their bones through the process of breathing and relaxation.
Release Your Inner Ninja with Tai Chi or Shadowboxing
Tai chi is an ancient Chinese martial art practiced for health benefits and meditation. It includes a sequence of moderate physical exercises and stretches. Keeping your body in perpetual motion, each poses proceeds into the next without a halt.
Tai chi is sometimes described as meditation in motion because it promotes serenity through gentle movements — connecting the mind and body. It is suitable for everyone, including older women, since it is a low-impact method of exercise. It’s been proven to improve cardiovascular fitness, lower blood pressure, prevent falls, and help people who have arthritis. There are also immense spiritual and mental benefits. The list of benefits is endless!
You can join Tai Chi classes in your local community, or there are many online videos are available if you can’t find any nearby. Tai Chi is best learned with the help of a trainer who can teach you the proper moves and evaluate whether you’re doing it accurately or not.
Bonus Tips to Improve Your Cardiac Health
A healthy lifestyle means a healthy heart. Following are some of the lifestyle tips you can adopt for better heart health.
Eat Well
The first meal of the day is very important in everyone’s diet. Eating a nutritious breakfast daily can help you maintain a healthy heart and weight. Include whole grains, lean protein sources, low-fat dairy products, fruits, and vegetables. Avoid processed foods.
Quit Smoking and Drinking Alcohol
Smoking and drinking bolster each other to multiply health problems. So, find out ways to break those habits for an addiction-free and heart-healthy lifestyle.
Be Energetic and Active
Rather than sitting idle, being active can benefit your heart for sure. Simple and daily activities such as house cleaning, cooking, showering, gardening, laundry, using stairs in place of lifts, and parking away from the main entrance can enhance your heart health without too much added effort.
The Bottom Line
A healthy heart is significant to overall good health. You are never too young or too old to start taking care of your heart. Embracing a healthy lifestyle at any age can prevent heart disease and lower your risk of a heart attack. The younger you are when you begin adopting healthy choices, the longer you can reap the benefits!
