Strength Exercises That Can Help Boost Your Heart Health

Gone are the days when strength exercises, also known as strength training, are just for men who’d like to gain muscles. In fact, several studies suggest that strength exercises are as effective as cardiovascular exercises when it comes to protecting your heart against stroke and heart attack.

Setting aside at least an hour per week for strength training may lead to better blood pressure, lower cholesterol and triglyceride levels, less fat around the heart and good-quality sleep. All of these can also provide benefits to your heart health.

3 Must-Try Strength Exercises

If you haven’t tried strength training before, we’ve provided a list of easy strength exercises that can help you get started. Just follow the step by step guide for proper execution. You’re welcome!

1. Arm Raise – this exercise helps strengthen shoulder muscles.

• Sit with your feet flat on the floor, shoulder-width apart. Maintain proper posture.
• Hold a dumbbell on each hand (one to two-pound for beginners) with your arms down on your sides. Your palms should be facing inwards.
• Breathe in slowly as you raise both arms to the sides until they are parallel to the ground. They should be at your shoulder level.
• Hold your breath for one second.
• Breathe out as you slowly lower your arms until they are back on your sides again.
• Repeat this exercise 6-8 times per set.

Watch Video

2. Bicep Curl – this exercise helps strengthen your upper arms.

• Sit with your feet flat on the floor, shoulder-width apart. Maintain a proper posture.
• Hold a dumbbell on each hand (one to two-pound for beginners) with your arms down on your sides. You can hold it in a way that’s comfortable for you.
• Keeping your elbows close to your sides, slowly bend one arm and lift your hand (with the dumbbell) towards your chest. The lift should take around three seconds.
• Keep your wrists straight.
• Hold for one second, then slowly lower your hand and put it back on your side. It should take around three seconds to put down your hand.
• Pause and then repeat the lift using your other hand.
• Repeat this exercise 6-8 times on each side per set.

Watch Video

3. Triceps Extension – this exercise helps strengthen your triceps muscles or the back of the upper arm.

• Sit with your feet flat on the floor, shoulder-width apart. Maintain proper posture.
• Hold a dumbbell on your left arm (one to two pounds for beginners).
• Raise your left arm towards your back as far as you can. Bend your arm so your elbow is pointing towards the ceiling with your hand and dumbbell behind you.
• You may support your left arm by holding it just below the elbow using your right hand.
• Slowly straighten your left arm until the dumbbell points towards the ceiling. The lift should take about three seconds.
• Hold for one second, then slowly bend your elbow to lower the dumbbell behind you.
• Pause, then straighten and lower your arm again.
• Repeat this exercise 6-8 times on each side per set.

Watch Video

Exercises courtesy of the American Heart Association

Sources:
American Heart Association
Harvard Health Publishing
U.S. News