Cardiovascular disease, or CD, is the term used to describe both heart disease and vascular disorders. CD is a major cause of disability and the number one killer worldwide. In fact, heart disease alone kills more Americans than all types of cancer combined. Fortunately, proper cardiac care can help to lower your risk for developing CD. According to the National Institute of Health, the most important steps you can take to prevent heart disease and vascular disorders are: to control your blood pressure, keep your cholesterol low, avoid smoking and exercise regularly. Exercise doesn’t necessarily need to be restricted to the traditional methods such as running and bicycling; anything that gets your heart pumping will help to lower your risk for CD. Following are some traditional and not so traditional ways to increase your heart rate and promote a healthy heart and vascular system.
Salsa dancing is an effective and enjoyable way to get your heart pumping and break a sweat. In fact, you can burn 500 calories in just one hour of salsa dancing! So this weekend, resist the urge to be a couch potato or bar fly, both of which will only increase your risk for heart and vascular disease. Instead, strap on your dancing shoes and dance your way to a healthier heart.
Most exercise clubs offer a variety of different aerobics classes ranging from Step Class to Tae Boe, to Cardio Pilates and everything in between. All types of moderate and high intensity aerobics classes will cause you to breathe faster and deeper and consequently, help to improve your hearts ability to pump blood throughout your body. According to Columbia University, aerobics also helps to lower your risk for heart disease and vascular disorders by reducing systemic inflammation and fatty build-up in your arteries.
Laughter is not only good for the soul, a deep belly laugh is also an excellent way to reduce your risk for heart disease and improve your vascular health. According to a new study conducted the University of Maryland Medical Center, people with heart disease tend to laugh less and omit to find humor in everyday situations. In fact, the study found that people with heart disease were 40 percent less like likely to laugh in a variety of situations, compared to those who laughed regularly. Due to its ability to both increase heart rate and reduce stress, laughing is an enjoyable and effective method of cardiac care
Running or Jogging
Running and jogging are great ways to get your heart pumping and promote vascular health because you can do them anywhere and they do not require any monetary fees. According to the Journal of Health, Politics, Policy and Law, multiple studies confirm that jogging is one of the best ways to get your heart pumping, improve vascular function and reduce your risk for coronary heart disease. However, it is important to listen to your body when jogging or running and not to push yourself too hard, because over exertion can actually contribute to heart attack risk as opposed to lowering it.
If you have a pre-existing heart or vascular disorder requiring cardiac care, are overweight or have arthritis consider swimming as part of your cardiac care regime, as opposed to jogging or running. Not only is swimming safer for individuals who fall into the above categories, according to the American Journal of Cardiology, swimming four times per week can improve your heart health and reduce your risk for heart disease equally as well as jogging and running.
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