Improve your cardiovascular health by exercising every day

The regular practice of some type of moderate physical exercise has innumerable advantages for your health:

Fewer risk factors:

Physical exercise helps reduce "bad" cholesterol (LDL), increasing "good" cholesterol (HDL).

It also helps to lower blood pressure levels, and to lose weight and keep it off.

Fewer injuries and fractures:

Physical exercise improves bone density, favors the fixation of calcium in the bones, avoiding the risk of injuries and fractures, and prevents muscle overload.

Less stress:

Exercising reduces stress and anxiety, as well as increasing the production of endorphins, which are hormones linked to the feeling of well-being.

Before starting a physical exercise program to reduce cardiovascular risk, it is IMPORTANT to consult your doctor.

If you suffer from any cardiovascular disease, it is advisable to start with a thorough clinical diagnosis, including a stress test.

In general, it is preferable to practice some type of aerobic sport, which allows you to move many parts of the body at the same time, such as swimming or cycling. Regular practice of this type of exercise has shown cardiovascular benefits.

Avoid overexertion. If you are not used to exercising, you should start exercising in moderation. Progressively, you can increase the intensity of physical exercise, but always avoiding getting too tired.

Weekly physical exercise program

• Walking, cycling, swimming, jogging, etc.
• There are many aerobic physical exercises that you can practice to improve your cardiovascular health.
• The important thing is that you do it every day, on a regular basis.
• Each 20-minute session of aerobic physical activity will allow you to expend 150 to 200kcal.
• It is essential to do 5 minutes of stretching before and after each session.

heart-healthy physical exercises

Daily activities: walking up and down stairs, walking to work, leaving the car a little before arriving at the destination, getting off the metro or bus one stop earlier, etc.

Scheduled activities: brisk walking, dancing, swimming, cycling, etc.

Exercises that should not be done

Any strength or endurance activity such as weight training, stretching a rope, or heavy dragging is not recommended.

The exercise should allow you to carry on a conversation while you do it.