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Fit at 40: Exercises that can Strengthen Your Heart

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Fit at 40: Exercises that can Strengthen Your Heart

Cardiology | by BMB | Published on 31/08/2022

By the time we reach our 40s, we are all occupied with our job, children, their education and things like that, hardly having any time to look after ourselves and prioritize our health. Women especially become highly vulnerable to heart diseases after crossing 40 because this is the time when they are about to reach or have already reached menopause. This is marked by a drastic drop in their estrogen levels, making them more vulnerable to various diseases and ailments, including those affecting the heart. Luckily, not everyone about the age of 40 is likely to have heart problems. This is because many people realise their risks and stick to healthy lifestyle practices from the very beginning to make sure that their increasing age doesn't make their hearts wear out. Experts from the best heart hospital in Kolkata also suggest that the risks of many heart diseases can be alleviated if we make some simple yet healthy changes in our daily routine, and when it comes to that exercise is very important.


As we age, our daily activity level gradually falls, however being active is one of the best ways to protect our hearts for longevity post 40 and this makes it pertinent for you to take out some time from your busy schedule and burn some calories. These will not only help to keep your weight under check but also improve the circulation of blood in the body, thereby strengthening your blood vessels. In this blog, we have discussed 3 simple types of exercises that can help you to keep your heart fit at 40, with the help of the top CABG surgery doctor in Kolkata.


Aerobic exercises - These happen to be the cult favorite and highly preferred by people of every age group as they are extremely simple and easy. Aerobic exercise can significantly help to improve the circulation of blood in the body and has been found to be really effective in the management of hypertension. These can also help to improve your heart rate and bring down the risks of type 2 diabetes, even in people who have already been detected with diabetes.

You do not need to spend hours doing the exercise and even 30 minutes a day or enough for at least these in a week. As aerobic exercises are moderately intense, even small children and elderly can include these in their daily routines. Some of the most common aerobic exercises include brisk walking, running, swimming, jumping rope, and table tennis. If your doctor has recommended you to go for 150 minutes of moderate activity in a week, aerobic exercises can help you reach that goal.


Resistance training - This is a type of strength training that majorly focuses on the composition of the body and helps to improve your overall appearance. These are highly recommended to people with excess body weight, especially those with a pot belly. Resistance training helps you to build muscles and get rid of unnecessary facts that have been linked with a variety of heart diseases and ailments. As per the best doctor in Kolkata resistance training also help to increase the levels of good cholesterol in your body while lowering the levels of bad cholesterol. You do not need to indulge in resistance training on a daily basis and you can do these twice a week, with a gap of a day or two in between. Resistance training can be done with the help of body weights or you can use free weights.


Stretching and balance - Stretching is extremely important, especially if you are following a daily exercise routine. Make it a point to stretch your muscles before starting the exercise as this helps to release tension and benefits your musculoskeletal health in various different ways. This helps to lower the risks of cramps and muscle injuries making it possible for you to carry on with the aerobic exercises and resistance training. The better your musculoskeletal health is the easier it is for you to indulge in different physical activities. Flexibility and balance play a very important role in helping you perform your exercise routine. You need to do these every day for a couple of minutes, before starting the actual exercise. You do not require any fancy equipment and all you need is a little guidance. Once you are well aware of the stretching technique you can do it on your own and help others as well.


If you want to know more about your heart health or how you can keep your heart fit at any age, consult our experts for unparalleled care and guidance.