If you’re keen on maintaining your heart health, here are some simple exercises you can do at home.
In recent years, there has been a growing awareness regarding heart health among individuals. According to data published by the World Health Organization (WHO), approximately 1.79 crore people died from cardiovascular diseases (CVDs) in 2019. Of these deaths, 85% were attributed to heart attacks and strokes.
Concerns have escalated due to the surge in heart disease among young adults. According to a study published in the JAMA Network, researchers noted a notable rise in diabetes and obesity rates among young adults from 2009 to 2020, with no improvement in the prevalence of hypertension. India has seen numerous cases of heart attacks and cardiac arrests among young individuals this year. Therefore, it’s vital not only to maintain a healthy diet but also to exercise regularly. To aid in your commitment to cardiovascular fitness, here are some heart-healthy exercises you can perform at home.
Jumping Jacks
Here’s how you can perform jumping jacks:
Step 1: Stand with your feet together and arms at your sides.
Step 2: Jump into the air and at the same time, spread your legs shoulder-width apart and raise your arms above your head.
Step 3: Swiftly return to the starting position by jumping again, bringing your feet back together and lowering your arms to your sides.
Step 4: Repeat the same motion, alternating between spreading your legs and bringing them back together while moving your arms up and down.Remember to inhale as you spread your legs and raise your arms, and exhale as you return to the starting position.
High Knees
Here’s how you can do high knees:
Step 1: Begin by standing with your feet hip-width apart.
Step 2: Lift your right knee as high as possible towards your chest, while swinging your left arm forward.
Step 3: As you lower your right leg, quickly lift your left knee towards your chest, swinging your right arm forward.
Step 4: Alternate between your legs in a running motion.
Ensure that you keep your core muscles engaged.
Squats
Here’s how you can do squats:
Step 1: Stand with your feet shoulder-width apart, toes pointing slightly outward.
Step 2: Push your hips back as you bend your knees and lower your body in a sitting position.
Step 3: Continue lowering your body until your thighs are parallel to the ground.
Step 4: Press through your heels, engage your leg muscles, and rise back to the starting position.
Lunges
Here’s how you can you do lunges:
Step 1: Stand with your feet together, arms at your sides.
Step 2: Take a step forward with your right foot, lowering your hips.
Step 3: Ensure that the back knee is just hovering above the ground without touching it.
Step 4: Push off with your right foot, bringing it back to the starting position beside your left foot.
Step 5: Repeat the same motion with your left leg.
Burpees
Here’s how you can do burpees:
Step 1: Maintain your feet shoulder-width apart and arms at your sides.
Step 2: Lower your body into a squat position, placing your hands on the floor in front of you.
Step 3: Jump both feet back to get into a plank position, keeping your body in a straight line from head to heels.
Step 4: Jump your feet back toward your hands, returning to the squat position. In an explosive movement, jump upward, reaching your arms overhead. Land softly and immediately do another rep.
Push-ups
Here’s how you can do push ups:
Step 1: Get into a plank position with your hands placed slightly wider than shoulder-width apart, fingers pointing forward.
Step 2: Next, lower your chest toward the ground by bending your elbows.
Step 3: Push through your palms to straighten your arms, returning to the starting plank position.
Step 4: Repeat the movement 8-10 times or depending on your body’s capacity.