Protect your Heart with these Cardio Exercises

The leading cause of death in this country: heart disease.

Protect your Heart with these Cardio Exercises

More and more Americans are developing all kinds of diseases affecting their entire cardiovascular system. Without a healthy heart, the other organs in your body will have a hard time functioning, diminishing your quality of life. Heart disease is the leading cause of death in the United States even though there are so many things people can do to prevent this! It is important that people start to protect their heart to avoid a shortened life.
According to the CDC, Centers for Disease Control and Prevention, about 600,000 people die of heart disease in the US every year. Do the math and that comes out to 1 in every 4 people. Out of these deaths, coronary heart disease is the most common type of heart disease, responsible for more than half of the deaths each year. Heart disease affects people of all ages, sizes, and genders.
More and more people are being put at risk just by their lifestyle choices. Having high blood pressure, high LDL (bad)cholesterol and smoking are the three key risk factors for having heart disease. Just about half of Americans have at least one of these three risk factors. A few other things that can add to your chances of developing heart disease are diabetes, obesity, poor diet, not being physically active, and drinking too much alcohol.
If heart disease runs in your family, you are already at risk. Don’t add to that risk by partaking in things that are bad for your health. Keep your weight at a healthy range, don’t smoke, drink alcohol in moderation, and exercise.


Believe it or not, you have all the power in the world to protect your heart. Exercising is one of the best things for heart health, a cardio exercise in particular. This type of exercise offers numerous benefits to your general health. Here are a few things that participating in any kind of exercise can do for you:
  • Strengthen your heart and the other parts of your cardiovascular system
  • Increase your endurance and stamina
  • Reduce stress, tension, anxiety, and depression
  • Strengthen your bones
  • Increase your energy levels so you can participate in more and more activities without feeling tired
  • Improve your sleeping
  • Lower your blood pressure
  • Manage your weight

Protect your Heart with these Cardio Exercises

What is Cardio Exercise?

Cardio is any type of exercise or exercise routine that is aerobic (uses oxygen) and increases your heart rate. This type of exercise increases circulation and blood flow throughout your entire body, delivering more oxygen and nutrients to the places that need it and getting rid of toxins and waste products.


The American Heart Association (AHA) recommends that you should be performing moderate exercise 150 minutes each week. Break it down and it comes out to about
30 minutes, 5 days a week. If you don’t have the full thirty minutes, 5 days a week, it is perfectly okay to break your workout sessions up into 10 or 15-minute sessions. The intensity of your workouts should be somewhere from moderate to intense depending on your current fitness level and how long you have been exercising for. Start off slow and work your way toward more intense exercises and even adding a few minutes or an extra day to your workout schedule.



One of the easiest ways to protect your heart by exercise is to start walking. Walking is the simplest change you can make to your lifestyle to begin improving your cardiovascular health. If you are just starting out, walking is definitely recommended.
  • walking program is great because it is simple, enjoyable, free, easy, and has been shown to keep levels of consistency high. Consistency is key in any kind of exercise program, no matter what your goals are. Starting off with a walking program is a great way to get your body ready for more vigorous activities.
  • Once you’ve mastered a walking program, you can begin to add some jogging intervals. Jog for a minute, walk for a minute for the amount of time you are exercising for.
  • Bike riding is another great cardio exercise. Grab a bike and ride outside or hop on the stationary bike at the gym.
  • One of the best but most overlooked cardio exercising is swimming. Swimming is great for people who have bad knees or joints because there isn’t any rough impact but you will still get in an excellent heart workout. Walking, jogging, biking, and swimming are the top four cardio exercises that people participate in.
  • You can do any kind of cardio you want though. Other machines at the gym such as the Stairmaster or the elliptical are great. Jumping ropejumping jacks, and kickboxing moves are also great for cardio health. Experiment with what works for you.
When finding an exercise program it’s important that the exercises you’re picking are enjoyable. This will ensure that you stick to them! If you hate running, don’t do it! There are so many other options out there. Whatever it is, you can protect your heart by exercise.
Start as soon as possible so you stay out of the statistics for heart disease!
Live Healthier. Get Inspired.
Protect your Heart with these Cardio Exercises Protect your Heart with these Cardio Exercises Reviewed by Divyansh mali on March 06, 2019 Rating: 5

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