What exercise is the healthiest for the heart？ The study found that it ranked first.
Standing, sitting, walking, climbing stairs, running, sleeping … This is probably all the behaviors of many people in a day. What impact will these behaviors have on heart health?
Some research really went to explore it and found that:If you want a healthy heart, any exercise will do, which is better than sedentary.
Moderate intensity exercise
Best for the heart.
A study published in the European Heart Journal in November 2023 evaluated the relationship between different exercise patterns and heart health in 24 hours a day. The results show that moderate intensity exercise is the healthiest for the heart.
The specific order is as follows:
1. Moderate intensity exercise (running, brisk walking, climbing stairs)
2. Light exercise
Step 3 stand
Step 4 sleep
Sedentary behavior will have a negative impact on heart health.
The researchers pointed out that if five minutes of moderate-intensity exercise is used instead of sedentary every day, it can have a significant impact on heart health.
What kind of exercise is
Moderate intensity exercise?
What is moderate intensity exercise? According to the National Fitness Guide issued by the State Sports General Administration, the maximum heart rate percentage and the measured heart rate during exercise are commonly used to monitor the intensity of physical exercise.
Maximum heart rate (beats per minute) =220- Age (years)
During physical fitness activities:
The maximum heart rate with a heart rate of 85% or above is equivalent to high-intensity exercise;
The heart rate is controlled in the range of 60% ~ 85% of the maximum heart rate, which is equivalent to moderate intensity exercise;
The heart rate is controlled in the range of 50% ~ 60% of the maximum heart rate, which is equivalent to low-intensity exercise.
Generally speaking:
▼ Low intensity exercise:Generally, the center rate during exercise is not more than 100 times/minute, such as walking.
▼ Moderate intensity exercise:Generally, the center rate is 100 ~ 140 times/minute in the exercise process, such as walking, jogging, cycling, Tai Ji Chuan, tennis doubles, etc.
▼ High-intensity exercise:The heart rate of exercise exceeds 140 beats/min, such as running, fast cycling, fast-paced aerobics and fast mountain climbing, stair climbing, tennis singles, etc.
Intensity division of physical fitness activities and its monitoring indicators (Source: Health Times)
In addition, you can also use the "simplest judgment method":
If you gasp slightly during exercise, you can speak normally, but you can’t sing, which means that the exercise intensity at this time is moderate;
If you say a few words during exercise, you have to stop to catch your breath, which means that the exercise intensity is greater at this time.
In addition to sports
These habits are also good for the heart.
1. Don’t overeat
Too much food, especially high-protein and high-fat food, is difficult to digest, which makes the abdomen swell uncomfortable and the diaphragm position rise, which will limit the normal contraction and relaxation of the heart and increase the burden on the heart. People with coronary heart disease are advised not to overeat.
Step 2 eat reasonably
A long-term diet high in oil, salt and sugar is the "killer" of cardiovascular health.
(1) increase coarse grains and reduce refined rice flour;
(2) Recommend vegetable oil and cook at low temperature;
(3) Increase white meat and reduce red meat, and recommend bean products;
(4) The more vegetables, the better, to ensure the right amount of fruit;
(5) Recommend proper amount of nuts and milk;
(6) Steaming, boiling and rinsing are strongly recommended.
3. Have a good sleep
A study published in the American Journal of Physiology in 2021 found that the heart rate pattern of healthy adults with long-term lack of sleep was abnormal. If you want a good heart, you must sleep well
Step 4 stay away from alcohol and tobacco
According to an article published in the European Heart Journal in 2024, more and more evidence shows that alcohol is not good for cardiovascular and cerebrovascular health, but also increases the risk of hypertensive heart disease, cardiomyopathy, atrial fibrillation, atrial flutter and stroke, and also leads to cognitive impairment. In addition, be sure to quit smoking and stay away from second-hand smoke. All forms of tobacco, including second-hand smoke, will lead to inflammation, endothelial dysfunction, prethrombotic state and activation of sympathetic nervous system, which will seriously damage cardiovascular health.
Step 5 defecate regularly
Regularly defecate in the morning or after meals to avoid constipation. When defecating forcibly, the intra-abdominal pressure increases, and the blood pressure rises rapidly, even doubling than usual, which will increase the burden on the heart and even induce myocardial infarction.
Step 6 be happy
If a person is in an excited and nervous mood for a long time, it will increase the excitability of human sympathetic nerve, stimulate the heart rate, and contract peripheral blood vessels, which will lead to an increase in blood pressure, and then damage blood vessels and the heart.
Step 7 control your waistline
A thick waistline means too much abdominal fat accumulation, and obesity is the main risk factor for cardiovascular and cerebrovascular diseases. It is suggested that the waist circumference of men should be less than 85 cm and that of women should be less than 80 cm.
8. Pay attention to physical examination
At the age of forty or fifty, the heart and blood vessels will obviously age. It is suggested that after the age of 40, you should have a regular physical examination. For example, draw blood to know blood lipid and blood sugar, do electrocardiogram to check the heart, and do a Shuang Yuan CT (non-invasive examination) or cardiac coronary angiography (invasive examination) if necessary according to the doctor’s judgment.
9. Get close to nature
Air pollution is related to the increase of cardiovascular, respiratory and cancer mortality. Being close to nature and exercising in a pollution-free environment, especially in parks and forest areas, can not only protect the heart, but also make the mind healthier.