What kind of exercise can strengthen the heart?

As many elderly people age, their body functions begin to decline, especially their heart functions, and they have more severe symptoms. So, what kind of exercise can exercise the heart? Let us learn a little bit about cardio exercises, which can help our elderly friends solve their problems, live a higher quality of life, and be healthier.

Frequency of walking exercise: 1 to 2 hours each time, about 3 to 5 kilometers each time, 5 times a week. Walking is the simplest, easiest, most relaxing and enjoyable whole-body exercise. It can dilate peripheral blood vessels and effectively consume fat, thereby lowering blood pressure and benefiting heart health.

Frequency of brisk walking exercise: walking about 3 kilometers a day, taking more than 30 minutes, about 5 times a week. How fast is considered fast? Brisk walking means maintaining a speed of about 4.5 kilometers per hour. Brisk walking can improve myocardial contractility, improve coronary atherosclerosis, and at the same time lower blood pressure, regulate blood lipids, and control blood sugar. Frequency of jogging: at least 30 minutes, about 5 times a week. Jogging or running in place can effectively improve cardiopulmonary function for adults aged 18 to 65.

Running mobilizes muscle groups throughout the body, speeds up the heartbeat, deepens breathing, increases heart work, and increases lung capacity, maximizing the use of aerobic metabolism and burning fat more effectively. Running can also increase the volume of the heart and the total amount of blood, thereby providing the body with richer nutrients. Swimming exercise frequency: no more than 1.5 to 2 hours each time, 2 to 3 times a week. Swimming can increase the function of the respiratory system, expand the range of chest movement, and increase lung capacity.

Swimming can promote blood flow back to the heart from the limbs and increase the heart rate. Long-term swimming exercise can significantly increase the size of the heart, make the contraction more powerful, thicken the arteries, increase the elasticity of the blood vessel walls, and increase the blood output per stroke, which can effectively prevent the occurrence of cardiovascular and cerebrovascular diseases.

Frequency of cycling exercise: 3 times a week, at least 30 to 60 minutes each time, and more than 10 to 20 kilometers each time. During cycling, blood is redistributed, with the lower limbs receiving more blood supply. Changes in heart rate also vary depending on the speed of pedaling and the terrain. The body urgently needs to replenish nutrients and excrete waste, so the heart rate often increases 2 to 3 times than usual. Repeated practice can develop the myocardium, strengthen myocardial contraction, and enhance the elasticity of blood vessel walls.

Tai Chi exercise frequency: 5 times a week. Tai Chi's movements are slow and stretching, relaxing the muscles of the whole body, allowing the heart to get adequate blood supply, but it does not speed up the heart rate and increase the burden on the heart. Therefore, regular Tai Chi practice can prevent and treat heart disease.

The above are the answers to what kind of exercise can exercise the heart. However, the purpose of exercise is to prevent the occurrence of disease, not to treat disease. Therefore, when symptoms of physical discomfort appear, you should go to the hospital for relevant formal treatment as soon as possible. A healthy body is the foundation of a good life and the beginning of all quality life.