Why Walking and Aerobic Activities Are Better Than Gym Workouts for Reducing the Risk of Heart Attack
Walking, moderately brisk walking and aerobic exercise are preferable for lowering heart attack risk. What are we doing incorrectly at the gym?
Five days a week, only 45 minutes of walking is required.
You may assess your walk by going gently at first and then picking up speed.
Aerobic exercise improves circulation, which decreases blood pressure and heart
rate, according to Dr. Balbir Singh, Chairman of Cardiac Sciences, Cardiology,
Heart, Electrophysiology-Pacemaker, Max Hospital.
According to Dr. Balbir Singh, Head of Cardiac Sciences, Cardiology, and Cardiac Electrophysiology-Pacemaker at Max Hospital, aerobic exercise, slow-paced brisk walking, and home chores may be more beneficial in decreasing the risk of heart attack than gym activities.
An in-depth
investigation of the matter has found various issues in light of recent deaths
associated with gyms. Experts contend that goal-setting is the problem with gym
training. Many gym-goers let the trainer establish their goals, which are
sometimes overly aggressive and unrealistic for their body's tolerance limits.
Gym users occasionally run the risk of overdoing it and endangering their
health.
People should be aware of additional issues with gym
routines, such as protein supplements. Many individuals, especially young ones,
are pushed to use protein powders despite the fact that some of these products
contain steroids. Since manufacturers may include sweeteners, artificial
flavours, thickeners, and calories in protein powder to make it more palatable,
it can be challenging to know exactly what is contained in each container.
Moreover, protein powders may be contaminated with heavy metals, pesticides, or
other substances that have been linked to cancer and other diseases. This is
especially true for powders marked as "safe," "herbal," or
"ayurvedic." In the US, large amounts of toxins were discovered in
several of these powders.
Dr. Singh advises outdoor aerobic exercises like walking
for 45 minutes a day, five days a week, to reduce the risk of heart attacks.
The walk should start off gently and gradually increase in speed for a few
minutes. Alternating between rising and dropping heart rates enhances vascular
health, burns calories, and increases the body's capability to remove fat and
sugar from the blood. Exercises that build muscle, like running and swimming,
are excellent for the heart as well.
Dr. Singh also suggests spending more time standing up,
particularly since that sitting is the new smoking. By taking frequent, brief
breaks throughout the day, moving around when on the phone, and, if accessible,
using stand-up desks, people may exercise their legs more. Running errands and
doing tasks around the house are some great methods to keep your body active
all day.
Dr. Singh advises utilizing modest weights during weight
training to tone muscles and regulates blood sugar. It is preferable to use free
weights rather than devices that solely stimulate one muscle group since they
activate the core and improve balance. Shopping bags and other small weights
from about the house can also work. Resistance training helps raise HDL (good
cholesterol) and reduce LDL (bad cholesterol), which is beneficial for
overweight people in general and for those with belly fat in particular.
Exercise enthusiasts should be aware of the dangers of
setting goals and using protein supplements. While strength training and small
weights can help tone muscles and regulate blood sugar, aerobic exercise,
walking, and domestic duties are more beneficial in decreasing the risk of a heart attack. People may ensure a better and safer fitness regimen by adhering
to these recommendations.
