It’s no surprise that a strong heart is the foundation of good health, and regular exercise is one of the best ways to keep your heart in top shape. The good news is that you don’t need to hit the gym or go outdoors to improve your cardiovascular health. Certain indoor exercises can effectively enhance heart function, improve circulation, and reduce the risk of heart disease. Dr SS Sibia, Cardiologist and Director, Sibia Medical Centre, Ludhiana shared some of the exercises you can do at home for a healthy heart.
Here are some of the indoor exercises to boost your heart health:
According to Dr Sibia, jumping rope is an excellent cardiovascular workout that improves heart strength and endurance. It gets your heart rate up quickly and enhances coordination. Start by holding the rope handles firmly and then swing it over your head. Now, jump with both feet together or alternate feet. You can practice this for 1-2 minutes and gradually increase the duration. This exercise helps you improve your cardiovascular endurance, burns calories, supports weight management, and enhances coordination and agility.
Dr Sibia recommends doing high knees. She highlighted that this is a simple yet effective exercise that works your heart while also engaging your core and leg muscles. Start with standing straight and jog in place while lifting your knees as high as possible. Keep your arms engaged and pump them as you move. You can perform this for 30-60 seconds per set. This exercise elevates heart rate quickly, improves circulation and cardiovascular efficiency, strengthens leg muscles and enhances stamina.
According to Dr Sibia, if you have stairs at home, use them for an effective heart-strengthening workout. Climbing stairs increases heart rate and works for multiple muscle groups. You can do this for 5-10 minutes and gradually increase the duration. This enhances heart and lung capacity, strengthens leg muscles, and improves balance and endurance.
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Dancing is a fun and effective way to get your heart pumping while improving coordination and flexibility. You can follow an online dance workout or freestyle to your favourite music. According to Dr Sibia, dance for 20-30 minutes for a great cardio session. This will boost heart health and stamina, enhance mood, reduce stress, and improve flexibility and coordination.
Dr Sibia recommends combining different bodyweight exercises in a circuit format can give your heart an excellent workout. She shared a circuit example- Jumping jacks – 30 seconds, Squats – 15 reps, Push-ups – 10 reps, and Plank hold – 30 seconds. This training exercise keeps the heart rate elevated and builds muscle strength along with cardiovascular fitness.
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Try these indoor exercises to strengthen your heart.
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