There are loads of reasons why regular exercise is good for you but one of the most important ones is that it’s good for your heart. Cardiovascular diseases such as heart attacks and strokes is the world’s number one killer, claiming around eighteen million lives every year around the world.
Perhaps most importantly, exercise plays a vital role in maintaining a healthy weight, managing blood sugar levels, and reducing stress – all of which are significant factors in preventing heart-related conditions.
Let’s take a look at why heart-healthy activities are good for you, and we’ll also give you ten great activities people of all physical abilities can do to get moving!
Ten Great Activities To Get You Moving
Yoga is great for flexibility, strength, and mental well-being (Credit: Oleg Breslavtsev via Getty Images)
So without further ado, to celebrate World Heart Day on September 29th, here are ten activities that people of all physical abilities can do!
Walking
Whether it’s alone, with the dog, kids, grandchildren, or an organised local group or club, walking is a simple and accessible, low-impact exercise suitable for most people, and you can adjust your pace and duration to match your fitness level.
Swimming
Swimming is one of the best exercises you can do. It’s perfect if you suffer from joint issues or disabilities because it gives you a full-body, non-weight bearing workout that won’t put stress on your joints.
Cycling
Whether you cycle on an exercise bike or in a safe environment on a regular bicycle, cycling is a relatively low-impact activity that strengthens the heart, raises your metabolic rate, builds your leg muscles and burns body fat.
Yoga
Yoga improves flexibility, strength, and mental well-being. It can be modified to suit almost all levels of fitness, and you can do it on your own using online tutorials or at local classes.
Tai Chi
This gentle martial art from China focuses on slow, deliberate movements and deep breathing, making it excellent for improving balance, physical and mental flexibility, and reducing stress and anxiety.
Dancing
You may not necessarily think of dancing as exercise, but it’s a great way to get moving, and can be adapted to any level of mobility. You should be able to find local ballroom dancing, line dancing, or even break dancing classes and it’s a fun and social way to get a great cardio workout, improve your balance, and burn calories.
Jogging
Somewhere between walking and running, jogging is a relatively high-intensity aerobic exercise that improves cardiovascular fitness, burns fat, and helps to strengthen muscles. Whether you’re on a static running machine, going a few times around the block, or you’re out with a local running club, jogging is a great exercise.
Chair Exercises
Seated exercises are particularly beneficial for those with limited mobility, including the elderly and disabled, and they help to exercise and strengthen joints, improve blood circulation, build stamina, and increase flexibility and posture.
Gardening
Similar to dancing, gardening may not be viewed as exercise in the traditional sense, but it involves bending, stretching and lifting, as well as being a very therapeutic way to hone motor skills and reduce anxiety. You also have the added benefit of being outside in the fresh air.
Sports
Team sports like football, hockey, basketball or netball, or solo endeavours like rock climbing, trampolining, hula-hooping, or rollerblading, sports are great for fitness and there will be local clubs you can join that cater for all levels of ability.
How To Get Started
Exercising with friends is a great motivator (Credit: Catherine Falls Commercial via Getty Images)
We’re not talking about running a marathon, you don’t need to spend a fortune on expensive gym memberships or hi-tech equipment, and nor do you need to devote hours and hours to a hardcore exercise regime!
Getting started can be a bit daunting but we’ve got some top tips to help you get to a healthier you!
- Find an activity you enjoy and stick with it. Exercising shouldn’t be a chore.
- Don’t go too hard straight from the off. Start slow and set realistic and measurable goals, gradually building up your duration and intensity.
- Schedule your exercise time so it becomes a consistent habit rather than something you need to shoehorn into an already hectic lifestyle.
- Some people are happy to exercise alone, but others prefer company. Working out with a friend can be a great motivator and makes it more fun.
- You don’t need to spend a fortune but a good pair of trainers designed for the activity you’re doing is an invaluable tool on your exercise journey.
- Vary your activities so you don’t get bored. Think about combining strength conditioning with a cardio workout for a well-rounded exercise programme.
- The phrase ‘no pain, no gain’, is just for the movies and people showing off on social media. If you’re feeling uncomfortable in any way while you’re exercising, take a break or adjust your routine.
- Stay hydrated and ensure your body has the right fuel for a workout.
World Heart Day: September 29th
Swimming is great for people of all ages (Credit: Halfpoint Images via Getty Images)
Incorporating regular physical activity into your daily or weekly routine is really important for maintaining good heart health, and the best part is that there are plenty of options to suit all levels of ability.
Whether you choose a low-impact exercise like swimming or walking, or you fancy yourself as the next Lionel Messi or Jill Scott, the key is consistency and finding activities that you enjoy. By staying active, you not only strengthen your heart but also enhance your overall well-being, setting the foundation for a healthier life.
