Being physically active is one of the keys being your best self. Here are some ideas to help us all get off the couch and get our blood pumping.
Think about this: our body is made of miles and miles of blood vessels and arteries. You’d have to run several marathons back-to-back to cover their entire length – and hey, that might not be a bad idea. What’s so important about these vessels and arteries?
They’re responsible for delivering oxygenated blood to your muscles and organs where it’s needed most. Better circulation means lower blood pressure, lower tension, lower anxiety and stress, and less chances of succumbing to the biggest killer out there, heart disease. And that depends on constant moving and exercise to get your heart rate up.
So what are the best exercises to get your heart rate up? With all the different options, choosing aerobic activity can feel complicated and daunting. But sometimes all it takes is a KISS – Keep It Super Simple.
Tip #1: Jogging and walking.
Good old fashioned jogging and walking are perfect ways to get your heartrate up. They’re not sexy. You won’t develop a 6 pack overnight or but you will be participating in one of the best aerobic workouts. Â
Walking and jogging are low impact but highly effective. In fact, Harvard studies show that walking for 90 minutes a day can burn over 500 calories for people of average weight and even more for people suffering from obesity. Our bodies (and subsequently our hearts) were designed to work their best when put through steady, sustained movement. So even if you’re walking and don’t feel that high-intensity burn that we regularly associate with aerobic exercise, it’s there. If you want to make it more challenging, choose a route with some inclines or push the treadmill a little faster. Sometimes getting your blood pumping just means throwing on your sneakers and heading out your door.Â
Tip #2: Yoga.
All of us could use some extra flexibility after sitting for hours a day.Â
For many, yoga is the perfect exercise. but will it get your heart rate up? YES! Yoga – especially moving from pose to pose – will get your blood pumping. But more beats per minute isn’t the only heart benefit that comes with yoga.
The movements actually help compress and decompress your veins, improving that valuable blood circulation that your heart and body needs. And A 2014 review of evidence published in the European Journal of Preventive Cardiology found yoga was beneficial for the cardiovascular system and a person’s metabolism. Â
Tip #3: Weightlifting.
Weightlifting is an amazing aerobic exercise. Wait what? Isn’t blood pumping all about the cardio? Yes it is. And weightlifting does exactly that. Muscle contraction increases your heart rate and your blood flow. And that muscle pump? It’s blood getting to your muscles.Â
Weightlifting doesn’t necessarily mean powerlifting. A weightlifting regimen that focuses on higher reps, lower weights, and interval training can do wonders for your heart rate and blood circulation. Plus, lifting weights gives you healthier joints and bones. And the perhaps the coolest benefit? You’ll get toned and shapely.Â
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