New Delhi: Tomorrow, on 29th September, we celebrate World Heart Day, a crucial reminder to prioritise our heart health. In India, the risk of cardiovascular diseases is alarmingly high, making it essential to adopt a more active lifestyle. Regular exercise can improve your mental and physical well-being, boost your energy levels, and significantly enhance your cardiovascular health.
Heart disease can affect anyone, regardless of age or fitness level, which is why it’s vital to take proactive steps to care for our hearts. By adding these simple exercises into your daily routine, you can make a positive impact on your heart health.
8 Heart-healthy exercises
Here are eight easy heart-healthy exercises you can add into your day to strengthen your heart and overall fitness.
1. Neck Stretch
Neck Stretch | Pinterest
Benefits: Maintains neck mobility and relieves stiffness.
How to do it: While seated, turn your head to look over your shoulder. Hold for 10–30 seconds, then repeat on the other side.
Duration: 6–8 times each side, rest, then do a second set.
2. Dips
Dips | Pinterest
Benefits: Engages triceps and core.
How to do it: Place your hands on the edge of your desk. Bend your elbows to lower your body, then push back up.
Duration: 20 dips.
3. Torso Twist
Torso Twist | Pinterest
Benefits: Improves torso mobility and activates core muscles.
How to do it: Sit up straight, hands behind your head, and twist your torso to each side for 10–30 seconds.
Duration: 6–8 times each side, rest, then do a second set.
4. Leg Raises
Leg Raises | Pinterest
Benefits: Targets quadriceps, hamstrings, and glutes.
How to do it: While seated, extend your legs parallel to the floor and hold for 10 seconds.
Duration: 15 leg raises.
5. Chair Squats
Chair Squats
Benefits: Strengthens lower body muscles.
How to do it: Stand up from your chair, lower yourself down just before sitting, and return to standing.
Duration: 10 chair squats, then try another set.
6. Push-ups
Push-ups | Pinterest
Benefits: Works the chest, shoulders, triceps, and core.
How to do it: Place your hands on a sturdy desk, lower yourself, then push back up.
Duration: 20 push-ups.
7. Jumping Jacks
Jumping Jacks | Pinterest
Benefits: Increases circulation and can help lower blood pressure.
How to do it: Stand straight, jump with arms overhead and feet apart, then return to starting position.
Duration: 30 jumping jacks.
8. Lunges
Lunges | Pinterest
Benefits: Engages multiple muscle groups including abdominals and glutes.
How to do it: Step forward with one leg, bending at the knee to form a 90-degree angle, then return to standing.
Duration: 5–15 reps, then switch legs.
These exercises can be done easily throughout your day, helping you stay active and support your heart health!
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