Starting an exercise routine from scratch can be overwhelming and we usually tend to go all-in –but what if you gradually increased the intensity and actually help your health?
Doing exercise has many health benefits, both physically and mentally. It may even help you live longer, make you happier, lose weight, prevent diabetes and countless benefits. However, it is not always easy to start being physically active. When we start to exercise we are always tempted to go from zero to 100 –but this is a mistake: the strategy might as well just end up backfiring. If you, on the other hand, start slowly but continue exercising, your chances of making working out your routine are higher.
Physically active people are up to 30% less at risk of heart attack and scientists state that those steadily increasing the intensity of their exercise are more likely to benefit from it.
How to increase exercise slowly for a healthy heart
1. Don’t forget to warm-up
Before doing exercise it is paramount to warm up –it will allow your heart rate to rise gradually.
2. Walk on a level surface
For the first six to eight weeks, walk on a flat surface, later you can start walking up hills or engaging in more vigorous activities.
3. You don’t need to walk for 1 hour
Any exercise is better than none –start doing exercise for 5 or 10 minutes and slowly add a few more minutes.
4. If the environmental conditions place a greater strain on the heart, lower the intensity
If the weather is too humid or if you are at a high altitude, lower the intensity, you don’t want to make it harder on your heart.
5. Cool down
It is as important as warming up, cooling down after doing exercise will give your heart rate the chance to go back to normal –you can try walking at a slow pace.
Always remember to consult a doctor!
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