Exclusive article by Lindsey Patterson at EMRIndustry
Heart health is a rising concern in America. Heart disease is the leading cause of death in the United States, claiming hundreds of thousands of lives every year. We all know it’s important to take care of our hearts, and yet many of us still don’t get our cardio in. Maybe because “cardio” often translates to “running”, and running can be arduous, boring, even dangerous for those who have other health concerns like bad ankles or bad joints. Luckily, there are other ways to get your cardio in. Here is a list of the best heart-healthy exercises that aren’t running.
1. Biking
At first glance biking may not seem much different from running, but it’s actually way more fun and way easier. You’ll still get outside, burn calories, and build muscles, but biking is gentler on your body than running is. This means you can do it for longer periods of time, go further, and still get your heart-rate up! It’s an exercise that can become a life-long, healthy habit.
Other health benefits of biking include weight loss, improved your brain health, lung health, a boosted immune system, and even greater bone density! Unlike running, biking is enjoyed by the old, the young, even those with walking problems. For those with bad backs, there are recumbent bikes.
Health concerns aside, biking can be a great family recreation, a great competitive sport, a great de-stressor, or even an effective, green way to travel medium distances. Some have found biking to be so rewarding that they’ve stopped using their cars to commute to work!
Just remember to wear your helmet and reflectors!
2. Swimming
This is where relaxation and exercise meet in perfect harmony. Swimming carries a lot of the same benefits as biking, but takes those benefits to the next level. Swimming is fun and easy because the water supports the majority of your body weight. So, you get your heart rate up and burn tons of calories by simply pushing through the water, but your joints are safe from hard, heavy collisions. In the water, it’s easy to switch as you need to between rigorous laps and a relaxing float.
A community pool season passes or pool loans are great investments because swimming also helps in the following areas: flexibility, asthma risk, diabetes, mental health, posture, weight loss, energy levels, pregnancy, and more. In a word, swimming is an exercise adaptable to all ages, body types, and fitness levels.
You can bring pool toys if you want, but other than the pool itself and your swimsuit, you don’t really need any other equipment. Swimming gets extra points for being an activity that is great for groups. it can double as a social activity, a way to entertain the kids, or simply as way to get a tan.
3. Dancing
Trade your running shoes in for dancing shoes because dancing is a great, practical way to take care of your heart. Firstly, because of its flexibility (pun intended). Dancing can be just as hard or easy as you need it to be, and since there are so many different forms and styles of dance you can find something right at your level. You’re likely to find that you can dance for a longer span of time than you can run because the rhythm and changing momentum of dancing makes it endurance-friendly.
Dancing isn’t just a body work-out, it’s a mental workout that can improve your memory, spatial awareness, general mental acuity, mental health, and social confidence. Again, great for all ages, dancing can be done socially, in a class, on a date, or at home with a guiding DVD.
Physically, dancing is great way to burn calories, build muscle tone, bone density, endurance, and promote weight loss. Dancing is especially helpful for those who are pregnant or struggle with high blood pressure, high cholesterol levels, or diabetes.
Other notable heart-healthy exercises include weight training, yoga, and pilates.
Have fun taking care of your heart!
