An individual needs to take care of their cardiovascular health. Many of them face a cardiac problem when they do not take care of their cardiovascular health. A few common diseases are heart failures, electrophysiology, artery diseases, and a few more. If an individual is facing a cardiac problem, they can reach out to Dr Ajitha Kanthan, a top cardiologist in Sydney.
Here are a few steps that an individual can follow to take care of their cardiovascular health:
- Consume healthy fats, do not consume trans fat:
Fats are not always unhealthy, and there are healthy fats too. People need to have fats; they can have saturated fats, unsaturated fats and polyunsaturated fats. They do not need to consume trans fat. Trans fats are the industry-produced fat present in baked goods, snacks, fried fast foods and margarine as they will add texture and flavour to the food. An individual will get to know about trans fats if they go through the label. Try to consume products that have 0% trans fat.
Always try to avoid as much as possible. Trans fat will lead to heart diseases, and over the long run, people can face a heart stroke. Trans fat will decrease the good cholesterol levels and raise the bad cholesterol level. When people cut down trans fat from their eating regime, it will enhance the blood flow in their body.
- Get sufficient sleep:
Sleep is an essential part of everyone’s life. Everyone should make it a priority and get a sleep of 6 to 8 hours every day. If people do not get sufficient sleep, they will face many health issues, and there is a high risk of an individual suffering from cardiovascular disease. Even young people can suffer from this. One investigation taking a gander at 3,000 grown-ups beyond 45 years old tracked down that the individuals who dozed less than six hours out of every night were about twice as prone to suffer a heart attack or coronary failure as individuals who sleep for six to eight hours in the evening.
Analysts think dozing too little causes disturbances in hidden ailments and organic cycles, including high blood pressure. By chance, if an individual is suffering from rest apnea, then the individual should be treated as this condition is connected to coronary illness and arrhythmias.
- Exercises:
There is a wide range of cardio exercises to perform in order to get lean and muscular. The good news is that a proper cardio workout will not require much space.
They can easily perform these exercises at home and do not need to invest in a gym. Here are a few cardio exercises that an individual can perform at home: –
Best cardio exercises for a beginner:
- Marching in place – 3 sets, 1 min 30 sec
- Single leg stand – 3 sets, 1 min each side
- Jogging in place – 3 sets, 3 mins
- Air jump rope – 3 sets, 1 min 30 sec
- Dancing to music – as long as you can
- Arm circles – 3 sets – 25 reps
- Jumping Jacks – 3 sets, 25 reps
- Supine snow angel wipers – 3 sets, 20 reps
Intermediate cardio exercises:
- Squat jumps – 3 sets, 20 reps
- Jump rope – 3 sets, 2 min
- Squat to front kick – 3 sets, ten reps on each side
- Trunk rotation- 3 sets, 15 reps on each side
- Jumping lunges – 3 sets, 15 reps on each side
- Stair climb – as long as you can
- Lateral shuffles – 3 sets, 15 reps on each side
Advanced cardio exercises:
- Mountain climbers – 3 sets, 25 reps on each side
- Burpees – 3 sets, 20 reps
- Bear crawl – 3 sets, 1 min
- Inchworms – 1 set, 30 reps
The above mentioned are a few exercises that an individual can perform to maintain his or her cardio health and overall health. They can slowly start with a few exercises and increase the complexity of an exercise eventually. If an individual is facing a cardiac problem, they can reach out to Dr Ajitha Kanthan, a top cardiologist in Sydney.