The heart is not just an organ that sustains life, but also an important indicator of our overall health. To keep it in good condition, it is important not only to watch your diet and lifestyle, but also to exercise your cardiovascular system regularly. One of the simple but effective ways to strengthen the heart is morning exercises. These exercises help not only to improve blood circulation and normalize blood pressure, but also increase the endurance of the body as a whole. In this article, we will talk about simple and affordable exercises that you can do in the morning to keep your heart healthy and improve your overall health.
When should you start to exercise to strengthen your heart muscle?
- Heart problems can be indicated by different symptoms. In the early stages, they look as follows:
- increased fatigue, a feeling of powerlessness;
- high sweating;
- heart rhythm disturbances;
- shortness of breath, which occurs even with light physical exertion;
- a feeling of heaviness in the chest, periodic tingling.
Why is it important to exercise the blood vessels and heart?
Regular training allows a person to achieve the following results:
- Body weight will come to normal, and if there is no excess weight, the muscular relief will be strengthened. Implementation of prevention of the occurrence of further cardiovascular pathologies.
- Normalization of blood pressure (especially useful for chronic hypertensives).
- Reducing the level of protein, which provokes the appearance of inflammatory processes in the body.
- Regulation of blood sugar levels, normalization of insulin indicators.
- Increasing the endurance of the organ.
Examples of morning exercise
- Head tilts
Head bends help warm up the muscles and increase circulation in the head and neck area.
- Stand up straight with your feet shoulder width apart and your hands on your hips or waist.
- Gently tilt your head forward, backward, left and right, or make slow circular movements to one side and then the other. Try not to tilt your head back.
- Repeat the exercise 8-10 times.
- Circular shoulder movements
This exercise allows you to stretch your shoulder joints and improve mobility of the shoulder girdle.
- Stand up straight, lower your arms loosely along your body and make rotational movements with your shoulders.
- Do 10 rotational movements forward and 10 backward.
- Circular movements of the arms
With this exercise you will gently work your shoulder and elbow joints and make your arms more mobile.
- In a standing position, stretch your arms out to the side so that your body resembles the letter T.
- Then gently rotate both arms, rotating them at the shoulder joints – first 10 times forward and then 10 times backward.
- You can supplement this exercise by rotating not with straight arms, but with arms bent at the elbows. First make circular movements in the direction “towards yourself” and then “away from yourself”. Repeat 10 times in each direction.
- Forward bends of the torso
Inclines strengthen the muscles of the back, buttocks, lower back and abs, train the hamstrings and make the spine more flexible.
- Stand up straight, put your arms down and your feet shoulder width apart.
- Gently bend forward and down, trying to touch the floor with your hands. Keep your head and neck relaxed.
- To keep your back straight, pull your chest toward your hips. If your back is rounded, bend your legs slightly at the knees.
- Hold in a bend and return to the starting position.
- Do 10-12 bends.
- Squats
This is a basic strength training exercise that trains the muscles of the legs, buttocks and thighs.
- While standing, place your feet shoulder-width apart, straighten your back and straighten your shoulders.
- Bending your legs at the knees, gently sit down with your pelvis backwards as if you were going to sit on a chair.
- It is important that your back is straight, and your knees and the tips of your toes are at the same level.
- Squat down on the inhale, and return to the starting position on the exhale.
- The exercise is repeated 10-12 times.
- Lunges
Lunges strengthen leg and buttock muscles and improve coordination.
- Stand up straight, feet shoulder-width apart, back straight and shoulders slightly back.
- Step forward with one leg, place it on the floor and at the same time bend both legs at a 90˚ angle at the knees. The thigh of the front leg should be parallel to the floor and the knee should be level with the toe. The body should be kept slightly tilted forward.
- Hold this pose for a couple of seconds, then push off with the heel of the front foot and return to the starting position.
- Do 10-12 lunges for each leg.
- Plank
This classic strength exercise improves coordination and muscle corset health.
- Lie on your stomach, resting on your forearms and toes.
- Straighten your arms and lift your whole body so that it is straight as a board.
- Tighten your abs and buttocks, making sure your wrists are under your shoulders.
- Hold this position for 30 seconds, then gradually increase the time to one minute or more.
- Stretching
Stretching improves flexibility and relaxes muscles throughout the body. Stretching completes the morning exercise routine and should last at least five minutes.
What else is important to do to keep my heart healthy?
In order to maintain heart health and prevent disease, it is important to remember the following:
- If a person has bad habits, it is worthwhile to start striving to get rid of them. This is especially true when it comes to smoking.
- Weight should be kept normal.
- It is not necessary to abuse salt, add it in large quantities to all dishes. Sometimes it can be replaced by useful aromatic herbs or seasonings. The flavor qualities of food from this will only increase.
- The daily menu should be balanced, varied.
- Regularly visit the doctor for medical examination and prevention, not only when something hurts. This will help to identify the disease in the early stages, to start treating it in a timely manner.
- Take medications recommended by the doctor. Do it strictly according to the instructions or prescription.
- Try to get enough sleep (an adult needs to sleep 8-9 hours).
- 2-3 times a week you can do strenuous exercise, do not forget about regular gymnastics.
Conclusion
Morning exercise is not only a way to keep fit, but also an important part of taking care of your heart. Regular exercise helps strengthen the cardiovascular system, normalize blood pressure, improve circulation, and increase overall endurance. However, in order to keep your heart healthy for years to come, you should not only engage in physical activity, but also monitor your lifestyle, diet, avoid bad habits and undergo timely medical check-ups. Exercise, especially when combined with proper body and mental care, is the key to a strong heart and good health.
