You are aware that exercise and a good diet can keep you healthy. Can you name some fun heart healthy activities for adults?
Below are listed 11 heart healthy activities for adults to make your heart stronger. By incorporating these things into your lifestyle, your heart health will improve and become the best that it can be for you.
Exercising for at least 30 minutes a week can go a long way toward extending your lifespan, especially if you have not worked out as much as you should have up to now.
1- Biking
Riding a bike strengthens your heart muscles, lowers your resting pulse, and reduces cholesterol levels in your body. Cycling can help to protect you from serious diseases such as stroke, heart attack, depression, diabetes, and obesity.
Riding a bike is healthy, fun and a low-impact form of exercise for all ages. It does not require high levels of skill. When you learn how to ride a bike you do not forget how.
As a low impact sport, it causes less strain and injuries than most other forms of exercise. Bicycling uses all the major muscle groups while pedaling. It is easy to fit into your daily routine by riding to work, school, or for pleasure.
2- Cross Country Skiing
One benefit of living in a colder climate is cross-country skiing. Researchers in Sweden and at Ball State University in Indiana tested two groups of octogenarian men. The volunteers were healthy, and able to complete a vigorous exercise test. The difference was one group was made up of lifelong skiers who trained 4 – 6 times a week.
The amazing difference between the two groups was that the skiers had approximately twice the cardiovascular and muscular fitness of the untrained, healthy group of men!
One of the big differences between cross-country skiing and other forms of endurance exercise, like running and cycling, is the big role your upper body plays in the sport.
3- Floss Your Teeth
What? Floss your teeth? How is that a heart healthy activity?
Remove the bacteria from your gums by flossing your teeth! As you practice good dental hygiene, especially flossing your teeth daily, you remove the bacteria in your mouth before it can move into the bloodstream and eventually affect your blood vessels and your heart.
Your dental health is a good indication of your overall health, including your heart, because those who have periodontal (gum) disease often have the same risk factors as those with heart disease
4- Meditation
Meditation may promote heart health and reduce cardiovascular risk. Studies have also linked meditation to healthier arteries and improved blood flow to the heart.
In recent years, tai chi, a flowing, meditative exercise, has gained popularity in the United States, thanks in part to growing evidence for its health benefits.
In one small 12-week-long study, those who did tai chi performed even better on a six-minute walk test than those who did aerobic exercise.
5- Own a Pet
There are many health benefits of owning a pet. They can give you a good reason to go outside, exercise, and socialize with neighbors and friends.
Regular walking or playing with pets can decrease blood pressure, cholesterol levels, and triglyceride levels. As a side benefit, the companionship of a pet is also a great for de-stressing.
6- Play with Your Kids or Grandkids
“If we can get grandparents moving, it will improve their heart health and their brain”
Just try to keep up with your kids or grandkids and you will probably not have any problem getting in your 150 minutes per week of moderate-intensity aerobic activity. Spend less time sitting and be active. You will get plenty of fun, heart healthy activities just trying to keep up to them!
Match wits with your kids. It will keep your brain fresh and diminish the generation gap.
7- Strength Training
Surveys have been done as to whether strength training or aerobic training provides more protection for your heart.
In a survey of 4,000 adults it revealed that activity such as strength training seemed more beneficial to heart health than dynamic activity, However, those who ranked the best were the ones who engaged in both strength training and cardio training.
8- Stretching and Your Arteries
When you improve your flexibility by stretching it helps expand your arteries and it keeps them more pliable, which improves heart function This should be a big incentive to keep stretching. So, why not add stretching to your health regime?
Several studies, including one done in Japan, found that those who are more flexible in their body, have more flexible arteries as well. Their blood pressure is lower than those who are less flexible.
As you become more flexible, so do your arteries. They expand and become more pliable as well. This improves your heart function.
9- Swimming
Swimming is an aerobic exercise. It strengthens the heart, making it more efficient in pumping. This leads to better blood flow throughout your body. It also trains the body to use oxygen more efficiently.
Swimming is easy on the joints and muscles and is often recommended for people with arthritis and other chronic conditions. The resistance of water also allows you to work out vigorously with little chance of injury.
10- Walking
One of the most natural ways to get exercise is by walking. It is one way to get from here to there. It was the earliest means of transportation of mankind. Now many try to put in 10,000 steps each day to get their allotted daily exercise.
Take a stroll with three other friends, on a beautiful green, with no phone or computer access. Golf is the perfect way for people of all ages to exercise, socialize with friends and enjoy the great out of doors. It is the recipe to lower your risk of heart disease.
Golf is a popular game that originated in the 15th century in Scotland and it is loved by many in the United States and elsewhere. There are an estimated 25 million Americans that play the sport. One could argue that this game provides a good way for people of all ages to stay physically active and reap heart-healthy dividends.
11- Yoga
In a typical yoga class, you are likely to hear terms like, “heart openers” or cues like “lift your heart” or “shine your heart forward”. These are yoga terms which imply a benefit to the heart.
Yoga improves heart health by increasing circulation and blood flow. The calming exercise of yoga is great for the heart as well. Practicing yoga can help lower blood pressure, cholesterol, and blood glucose levels, and it can lower your heart rate as well. This can all add up to a lower risk of hypertension, stroke, and heart disease
In Conclusion
Above are some heart healthy activities for adults. To stay heart-healthy, you need to nourish your heart with good food and exercise. By doing this it will help you remain healthy for many years ahead.
Please Leave Your Comments
I would love to hear from you! It was interesting to learn of the studies done with stretching and artery health. What things can you add to your exercise to increase your heart health? What heart healthy activities for adults do you participate in?
Disclaimer: If you have any concerns or questions about your health, you should always consult with a physician or other healthcare professional. No content on this site should be substituted for direct medical advice from your doctor or other qualified healthcare practitioner. The information contained here is for informational purposes only. It is from my research and personal experience.
Ok from your list I think I’m doing pretty well for my heart. I got back on my bike recently after a long absence. I’d like to offer some advice: start slow. We did a 2.5 hour ride because both my hubby and I are reasonably fit. Wrong!! Even if you’re reasonably fit your bottom won’t be used to the bike unless you have been riding, even with padded bike pants and a gel seat. I was in tears with the pain. Also don’t underestimate how hard the return journey will be. I thought I could go on a bit further because I was feeling fine an hour in: Wrong! The ride home can be harder unless it’s all downhill, just because you’ve been on the bike for a lot longer. Anyway I hope those recent experiences are helpful for anyone considering getting back on a bike. I will be trying to ride a little each week just to toughen up, because I know it’s good for me and I do enjoy it when I’m not in pain.
Hi Deb, and thanks for stopping by with your comment. It put a smile on the corners of my mouth as I could picture your experience. Here you went out expecting a great way to get fresh air and exercise, and shall I say, it back-fired a bit on you.
I 100% agree with you. It is best to start slow with a desire to succeed. In any exercise, if you start out – full steam ahead- you may find that you may have to throttle that enthusiasm. Take it slow as you build up to your full capacity.
Carolyn, I have engaged in some of the health activities you have shared in your blog, but the two events I need to give more attention to are owning a pet and playing with kids.
The good thing with playing with kids and walking my dog is that there is fun doing it. The challenge I had previously was that I didn’t have the time as I do now. I like to stay healthy, and I take in any information that helps me.
Thank you for sharing this blog.
Hi Edgar, and thanks for stopping by with a comment. I very much appreciated your comment. It is great to get exercise, for that is good for our health, but if we can also have fun with our kids while we get that exercise it is much better.
When playing with our kids we are making their lives better as well as our own! Thanks for that perspective!
Since my father had a pacemaker put in last year, I have been more aware of taking care of my heart too. I always get a good walk in every day and do most of the items you recommend, but the importance of the dental hygiene I was not aware of! Good thing I always floss!
Hi Petra, thanks for stopping by with a comment. We are much more aware of the necessity of taking care of our health than those a generation or two ago. I know, it does seem strange but the bacteria in our mouth can travel to the rest of our body. It is good to be reminded of many of these things, again.
I am 68 years and a female. I workout 4 mornings, a combination of resistance training and cardio. I go for an evening walk twice per week after sitting most of the day. I got into this habit of exercising simply because when I don’t exercise, I don’t feel well. I have seen how much healthier I have become and so I try to maintain it. The only thing I think i am going to add is yoga. I used to do it years ago. I need to do the intentional stretching. Thanks for the encouragement and the tips.
Hi JJ, thanks for stopping by with a comment. You put many 68 year olds to shame, good for you and your endeavors to lead a healthy lifestyle. I know of a number of women who seem quite healthy by adding yoga to their lifestyle. All the best!
I have always been careful with my dental health. But I didn’t know that flossing our teeth could help our hearts. But now that you have explained it, it makes sense.
Since the year began, I have had this resolution of exercising. I would like to add swimming to my weekly routine. And seeing it mentioned here has encouraged me even more.
Hi Abel, thanks for stopping by with a comment! Yes, flossing your teeth surprises many people, but it makes sense when you learn more about it. Swimming is also a healthy way to get aerobic exercise, yet it is gentle on your joints.