Four types of outdoor aerobic exercises are the most heart-friendly

We all know that only when the blood oxygen content is sufficient can heart cells maintain optimal condition. Aerobic exercise not only requires oxygen, but also accelerates blood circulation to bring more oxygen to the body. It is a truly heart-protecting exercise. Recommended 4 types of aerobic exercises that are best for the heart.

Brisk walking: Walking is the simplest and most easy aerobic exercise, and is most effective in improving cardiopulmonary function and increasing oxygen uptake. It can also improve coronary atherosclerosis, while lowering blood pressure, regulating blood lipids, and regulating blood sugar. Recommended exercise frequency: walk about 4.5 kilometers a day, for more than 30 minutes, about 5 times a week. If you are busy at work and cannot spare a whole block of time, you can spend 10 minutes each in the morning, afternoon and evening. You can also use a cane with both hands when walking briskly to make the movement more coordinated and smooth.

Swimming: Swimming has a magical effect on the human body's nerves, breathing, digestion, muscles, and blood circulation. It is a relaxing and enjoyable whole-body exercise. Dr. Carl Dennison, a 67-year-old American family physician, swims five times a week. He said: "Once I get into the water, all the stress disappears. Swimming makes me more flexible, eliminates pain, and makes my heart younger."

Dancing: Dancing is a whole-body exercise that can relax the body and mind, improve mood, relieve stress, promote blood circulation, increase oxygen intake, and benefit heart health. Experts suggest that you can find a dance partner to attend a dance class of appropriate intensity based on your physical condition. If there is no dance class nearby, you can dance at home to your favorite music for 30-45 minutes.

Cycling: Studies have found that the habit of cycling can enhance cardiovascular function by 3%-7%. Changes in heart rate also vary depending on the speed of the pedaling action and the undulations of the terrain.