5 At-Home Workouts to Boost Heart Health
Have you been staying true to your New Year’s resolutions to get fit and healthy? The great news is that you don’t have to join a gym to reach your goals. Working out at home is more convenient, more affordable and you avoid going out into the winter cold.
There’s no better time than now to get into a regular workout routine, especially since last month was American Heart Month. Here are five workouts that can be performed in the comfort of your own home that are great for your heart health.
#1 – Yoga
Yoga is great for your heart health, with studies suggesting it is as effective as going for a brisk walk. People involved in the study came from all age groups, with many having pre-existing health conditions, and found that it helped them to lose excess weight, reduce their blood pressure and lower levels of harmful cholesterol. The stretches and positions gently exercise muscles, while the deep breathing and meditation help reduce stress. Because yoga is easy to adapt for different abilities, it’s great for all ages too!
#2 – Strength Training
Weight training helps build all the muscles in your body, and that includes your heart. It helps support and increase muscle mass (something we increasingly struggle with as we get older), as well as burn off the excess fat that puts us at risk of heart disease and other serious health problems. Weight training can be adapted to any level of ability, and you don’t even need to buy weights. Simply using your body weight in exercises like sit-ups, squats, push-ups and pull-ups is usually enough.
#3 – Aerobics
This is a popular form of cardio exercise that really gets your heart pumping. It’s great for anyone who likes a high-energy workout filled with music, fun routines to follow, and excitement. It’s also easy to do at home! There are loads of trainers offering at-home aerobics sessions over YouTube or other video streaming services, ranging from beginner to advanced classes, and some are even free.
#4 – Stair work
If you live in a two-story home or an apartment, this is a great and easy way to get in an effective, heart-healthy workout. You can also use a stair machine if you don’t have easy access to stairs on your property. Aim for 50-85% of your maximum heart rate (subtract your age from 220 for a general indication of your maximum heart rate) while you’re climbing up and down the stairs to get the most effect. You’ll also notice your leg muscles getting stronger as an added bonus!
#5 – Walking
Okay, so this one is a bit of a cheat – you can do it inside using a treadmill, but walking outside has more benefits! A brisk walk, whether it’s in your local neighborhood or park, is just what your heart needs. Try to walk at a quick pace, taking even strides and mixing it up with hills and different terrain to keep it challenging. A 30 minute brisk walk can burn up to 300 calories, as well as give your heart some healthy exercise. If you are worried about getting bored, put on your favorite music, podcast or audio book, or walk with others. Just remember to get a good pair of supportive walking sneakers or shoes, so that your joints are well-supported.
Maximize your health and wellness at a NJ senior living community
It can be tough to stay motivated when working out from home. Not to mention, if you are in your senior years, it’s important to consult your primary physician before performing any new exercises that may do more harm than good.
At United Methodist Communities at The Shores, our associates prioritize the wellness of every resident with regular exercise programs and 24-hour health monitoring if needed. Supporting heart health by sharing information and raising awareness is also an important part of what we do. We’re focused on promoting cardiac health in order to minimize the risk of heart disease and other complex cardiac conditions that are common for seniors today.
To find out more about our senior wellness services, including our best health and safety practices for COVID-19, please contact us today or visit our website at: https://theshores.umcommunities.org/services/