Nowadays, people engage in various types of physical exercises to maintain heart health, but the question arises as to which specific workout is most beneficial for the cardiovascular system. Is it necessary to perform intense workouts in the gym daily, or are regular exercises sufficient? Dr. Ashok Seth, Chairman of the Fortis Escorts Heart Institute in New Delhi and a cardiologist, discussed this.
He emphasized that regular exercise, tailored to one's own physical capabilities, is crucial for keeping the heart in good condition. Suddenly starting with very intense or heavy training is not the right approach. According to Dr. Ashok Seth, one should not compare their workouts with those of other people; if someone trains intensely, it does not mean you must do the same or base your workload on someone else's appearance. Especially for those who have not exercised for a long time, a sudden transition to heavy loads should be avoided.
Dr. Ashok believes that brisk walking is highly beneficial for the heart. Weekly sessions of 150–200 minutes of brisk walking help reduce the risk of heart attack, and this duration can be increased to 300 minutes per week. The goal should be set at 40 minutes of brisk walking daily, but it is important to understand that this should not be a casual stroll. Brisk walking implies a speed where the body feels active and breathing slightly increases.
Dr. Seth also noted that physical activity helps not only the heart but also in weight management, blood sugar levels, and blood pressure. To maintain heart health, it is very important to engage in brisk walking at least five days a week. Additionally, strength exercises appropriate to the individual's physical characteristics can be included in the training program.
Relying solely on physical exercise is insufficient for heart health; diet plays an equally important role. Dr. Seth advised including an adequate amount of protein in the diet. He also recommended consuming legumes and seasonal green vegetables.