Every second person is physically inactive, and less than 10% of the population was engaged in regular physical activity, according to the Indian Council of Medical Research-India Diabetes (ICMR-INDIAB) survey. These figures show how lazy & careless we are about our own health because one of the main risk factors for heart disease is a lack of physical activity.
Asian Indians have a death rate from heart attacks that is 20–50% higher than that of any other global community. Therefore, preventive measures need to be adopted to lower and prevent the chance of developing heart disease.
According to the American College of Sports Medicine, all healthy adults between the ages of 18 – 65 should actively involve in
- Moderate-intensity aerobic physical activity – Aerobic (or “cardio”) activity means it raises your heart rate while improving your cardiorespiratory fitness.
- Workout at a moderate or medium intensity, your heart will run faster and you will have to work harder to breathe, but you will still be able to talk.
- Do it for at least 30 minutes
- Five days per week
- Examples – Brisk walking, Swimming, Dancing, Gardening, or playing Tennis (Doubles)
- Vigorous-intensity aerobic physical activity – Your body will be pushed a little bit further by these kinds of workouts.
- It will need more effort than moderate-intensity exercise.
- Do it at least for 20 minutes
- Three days per week.
- Examples – Hiking, Trekking, Jumping rope, Cycling 10 miles per hour or faster, Tennis (Singles)
- Every adult should perform exercises that maintain or increase muscular strength and endurance a minimum of at least twice a week.
- What we can include in our daily exercise schedule –
- Jumping Rope / Skipping
- Climbing the stairs
- Yoga & Meditation
So, keep your Heart Healthy with these basic building blocks of good habits. The workouts mentioned above are very simple and can easily be done at home.