Exercising regularly and eating a balanced diet is vital for both preventing and reducing the complications of cardiovascular disease. In the case of physical exercise, there are several sports that are especially beneficial for the heart.
Aerobic exercise
Doctors who are experts in Cardiology recommend developing and maintaining aerobic capacity with continuous physical activity, such as running, cycling, swimming, or even light walking, along with intermittent physical activity sports, such as soccer, handball, basketball, among other team sports.
These physical activities should last between 30 and 90 minutes, be performed at least five days a week and have an intensity of between 55 and 90% of the maximum heart rate, which is known by calculating 220 minus the individual’s age.
Strength exercises
Strength exercises, using weights, bands, etc., or mixed exercises (strength and endurance, such as running while lifting weights or walking in the mountains), help to lose abdominal fat, a cardiovascular risk factor.
Thus, performing mixed activities or interspersing aerobic and strength exercises on different days is beneficial for both improving and maintaining body weight and cardiovascular health.
In addition, exercising regularly increases the level of good cholesterol (HDL), decreases triglyceride levels and, in fact, long-duration exercise accumulates more triglycerides in active muscles, so that the utilization of fats as a source of energy is greater.
High-intensity training
Although doing any of the sports mentioned above on a regular basis is already beneficial for the heart, doing it intensely would be even better for preventing cardiovascular disease and coronary problems. High-intensity activity helps to lose body fat and thus improve cardiovascular health.
Still, it is worth keeping in mind that it will always be better to do some exercise, even if it is low intensity, than none at all.