Sedentary lifestyle, stress, diabetes, obesity and many factors in the modern world have led to increase in the number people suffering from heart ailments. However, experts say that it does not actually require major changes in your lifestyle to have an effect on your heart. Even small little things can do good to your heart and can have dramatic effect.
Experts say that biggest drop in the risk for heart disease occurs when you switch from no work outs to being an active person even as little as one hour in a week. Of course, the more active you are, the better it is for your heart. But only one hour of vigorous activity in a week does make a lot of difference to your heart.
Heart specialists across the world give few basic guidelines for a better healthy heart. Here are a few simple tips for preventing and conquering heart disease.
Eat fruits and Vegetables- Experts recommend that you should eat at least five servings of fruits and vegetables to boost your heart health. Begin your day by eating one serving of fruit or vegetable in the breakfast and snack on vegetable or fruit between meals.
FITT- Exercise has shown to modify all risk factors for heart disease in a positive manner and is the most powerful and “safe” medicine for your heart.
An easy way to remember the recommendations is to think of the FITT principle.
F- F is the FREQUENCY of the training. The more the frequency, the better it is for your health.
I – I is the INTENSITY, that is how hard should you exercise. To obtain maximum cardiovascular benefit, you should exercise between 55-85% of your maximum heart rate, which is 220 minus your age.
T- T is for TIME. The recommended time is 20-60 minutes of continuous or intermittent aerobic activity.
You can however to start with 10 minutes of activity in a day for two weeks and then increase it gradually over the time.
T- T is for TYPE of exercise. The best type of exercise is to develop and maintain cardio-respiratory fitness is aerobic exercise. Aerobic simply means using oxygen for energy- which includes brisk walking, jogging, cycling, swimming, rowing and other similar activities.
Sleep – Though each person’s sleep needs vary, eight hours sleep is good for your heart and overall health. Quality sleep is essential for a healthy heart.
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