The month of February marks American Heart Month, a time to pay tribute to the importance of heart health and the increasing prevalence of heart diseases, the most common cause of death in the United States. The month of February marks American Heart Month, a time to pay tribute to the importance of heart health and the widespread prevalence of heart diseases, the most common cause of death throughout the United States.
In terms of heart health, one of the most effective methods to decrease the risk of developing heart disease is regular physical activity. Based on the American Heart Association, a life of sedentary lifestyle is among the five most risky causes of cardiovascular disease.
More than two million U.S. deaths each year are attributed to the absence of regular exercise. Aiming to exercise for 30 minutes seven days per week can strengthen your heart, reduce cholesterol and blood pressure, and decrease the risk of developing heart disease. Also, it’s beneficial for your mental well-being, too!
Need help getting started? We’ve got you covered. Take a look at these 10 exercise routines and increase your heart rate at home. Perform each exercise for one minute, then rest for a minute following completion of the whole circuit. Repeat the circuit three times.
1. Jump rope
Place your feet about hip-width apart. Place your hands at your sides as if you were holding a jump rope. Then start jumping on the invisible rope. You can do it with two feet or switch feet according to your preference. Enjoy it!
2. High knees
Place your feet about hip-width apart. Relax your elbows to your sides and extend your arms to the side with your palms downwards towards the floor. One knee should be lifted to the highest level you can, and make an effort to get the knee with your hands. Switch quickly and do exactly the same thing with the other knee. Keep switching at a fast speed.
3. Jumping Jacks
Start by putting your feet in a row and your arms by your sides. Then, you can jump your feet apart as you lift your arms upwards and over your head. Return to the starting point and repeat.
4. Split squat jumps
Begin with your feet about hip width apart. Take one leg off and then bend your knees into an upward lunge. Your heel on the back should be elevated off the ground, and your knee should be just above the floor. Then, jump quickly in the lunge position with the other leg. Continue to alternate.
5. Burpees
Keep your feet about hip-width apart. Lower your knees and bend them. Put your body into a squat and then place your feet on the floor. Your feet should be thrown back into the pushup position, while ensuring that your back and head remain aligned in an even line. The feet should be back in line with your hands while in a standing squat. Then jump straight up, lifting your hands straight over your head. Repeat. If you must take a break, do so at the point of push-up.
6. Plank row
Start in a plank with one dumbbell on each side of you. Keep your core strong and your back straight, bend your elbow, and then lift the dumbbell to your lower ribs. Lower the dumbbell to the ground, and repeat the exercise on the opposite side. If you don’t have any dumbbells, it’s fine!
7. Pushups
Start in a plank by keeping your hands straight. The hands must be right under your shoulders. While bending your elbow, then lower your body until only a few inches off the ground. Make sure you maintain your core in place and keep your neck and back aligned. Pause, then return to your starting position. If this is too hard begin on your knees.
8. Russian twists
Place your feet on the floor in front of you. While keeping your abs in place as you lean back, so that the body is at a 45-degree angle. You can hold a kettlebell, a dumbbell, or a heavy backpack straight in front of you. Take your feet off the ground, then twist your body to one side before returning towards the middle. Repeat the exercise on the other side with your legs still in place. In case you do not have any weights, try securing your hands to your side.
9. T pushups
Begin in a pushup posture with your feet about hip-width apart. Bring your chest down to an inch above the floor. Stop and then push upwards, rotating to one side, then lift the same arm toward the ceiling. Return to your pushup and repeat, moving to the opposite side.
10. Crunches
Relax on your back, while your knees are bent. Set your hands on your head. Contract your abs while raising your shoulders off the floor. Make sure you keep your neck and back relaxed while keeping your eyes fixed on the ceiling. It is important to keep your lower back firmly on the floor. Return to the starting position and repeat. You are free to mix in your ab exercises of preference (V-Sits, bikes, or toe touches).
Are you still unsure about the health of your heart? Our primary health team is here to assist you. We at One Medical aim to provide outstanding care that is centered specifically on you and your individual health requirements. Schedule an appointment with a doctor via our app now or receive 24/7 online care on demand.