Tags: Heart Disease | how to prevent heart disease

How to Prevent Heart Disease: 6 Exercises That Require No Equipment

By    |   Wednesday, 20 Jul 2016 06:58 PM

Fitness classes and health clubs are good for workouts, but do you know how to prevent heart disease with exercise if you don’t have the time, money, or other resources to get involved in group sessions?

It’s easy to get fit on your own, and you don't even have to buy fancy equipment or memberships.

Exercising for 30 minutes a day most days of the week can be done without equipment. You will burn calories, lower your blood pressure, and maintain healthier cholesterol levels, reports WebMD, which states that not exercising can nearly double your risk of getting heart disease.

URGENT: Coronary Heart Disease: 5 Tips to Reduce Your Risk

These six exercises need no equipment to help prevent heart disease:

1. Walking is an aerobic exercise that uses large muscles for heart health, explains Everyday Health. It’s one of the simplest activities to perform to prevent heart disease. People can walk anytime, anywhere, whether going to the store, heading to work, or taking brisk walks around the neighborhood.

2. If you're up for it, running gives a big boost to HDL, the “good” cholesterol that helps remove LDL, or “bad” cholesterol, from the arteries. Running also decreases blood pressure and inflammation to prevent heart disease.

Researchers at the Harvard School of Public Health found that running at least an hour a week reduces the risk of heart disease by 42 percent, according to Today.

3. Dancing is another aerobic exercise and it’s an enjoyable way to improve heart function. There are places where you can dance, but you can also do it in your own home by yourself or with a partner. The music is also an uplifting experience on your way to heart health.

4. Strength training can be accomplished without equipment. Yoga, for example, includes supporting your own body weight to develop muscles, according to Livestrong.

ALERT: 5 Signs Your Heart Is In Trouble

Stretching with yoga improves flexibility with weight-bearing poses. Strength training is part of an exercise plan to prevent heart disease.

5. But stretching doesn't need to as complicated as yoga to be effective. Stretching exercises help with flexibility to avoid injuries when exercising.

Stretching builds a musculoskeletal foundation that protects people when they perform exercises that prevent heart disease, according to Johns Hopkins Medicine.

6. Tai chi is a martial art that is gaining popularity for balance and flexibility, paticularly among seniors. The slow rhythmic body movements help the heart, mind and body, according to Everyday Health.

You might need to learn tai chi from an instructor or video, but once learned, you can perform the movements on your own anytime.

Don't be discouraged if you're wondering how to prevent heart disease with exercise when you struggle with limited mobility, these methods can be modified to meet your needs. Many of these activities can be done in a chair, even tai chi, according to HelpGuide.

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Fitness classes are good for workouts, but do you know how to prevent heart disease with exercise if you don’t have the time, money, or other resources get involved in group sessions? It’s easy to get fit on your own. These six exercises need no equipment to help prevent heart disease.
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