5 Exercises to Prevent Early Death from Heart Disease


The heart is a vital organ that functions to pump blood throughout the body. Maintaining heart health is so important. Because, according to the World Health Organization (WHO), coronary heart disease was the most common cause of death in the world in 2016.

Setting a healthy lifestyle, starting from implementing a balanced nutritious diet, managing stress, to regular exercise is highly recommended. Compiled from Livestrong and Johns Hopkins Medicine , doing the following types of exercise regularly can maintain heart health .

1. Run
There is good news for lovers of running sports, here! Because, a study published in the Journal of The American College of Cardiology in 2015 stated that people who regularly run have a lower risk of dying from heart disease than those who rarely or never run.

In fact, a leisurely run for 5 to 10 minutes has the potential to reduce the risk of premature death from heart disease. This is because running increases the heart’s capacity to pump blood, so circulation becomes smoother. Ideally, running is done at least five times a week for 30 minutes.

2. Walk
If you are not used to exercising, walking regularly can be an alternative option. Although less intense than running, walking has been linked to a lower risk of heart disease. This was confirmed through a study in the journal Preventing Chronic Disease in 2019.

To optimize the benefits, you can increase the speed when walking. Through a study conducted at the University of Sydney in 2018, it was explained that the faster the walking speed, the more benefits will be maximized.

3. Dance
For many people, dancing is a form of entertainment to unwind. This physical activity can also strengthen social bonds. However, unexpectedly, through a 2016 study in the American Journal of Preventive Medicine , it was found that moderate-intensity dancing can reduce the risk of premature death from heart disease.

In addition, the effect of dancing is also seen in the psychosocial aspect. Regular dancing can boost a person’s mood, self-confidence, and social skills, which is also good for heart health.

4. Strength training
Without a doubt, strength training is one of the best types of exercise to maintain the heart. Explained through a study published in the journal Medicine and Science in Sports and Exercise in 2020, weight training performed regularly can reduce the risk of death from heart disease by 40 to 70 percent.

Strength training is effective in increasing muscle mass and reducing body fat mass. Thus, it can prevent or reduce obesity which is known to be the main actor behind various chronic diseases, such as high blood pressure and diabetes .

5. High-intensity interval training (HIIT)
Want to exercise but don’t have much free time? Take it easy, you can still get your heart rate up in a short time by doing high-intensity interval training (HIIT) or high-intensity interval training. Although only for a short time, regularly doing this exercise is known to maintain overall heart health.

However, the risk of injury caused by doing HIIT is greater than other cardio exercises . To avoid that, make sure you’re doing the moves right and avoid doing HIIT workouts too often.

Seeing the impact on heart health, the above row of sports is recommended to be done regularly. In addition to exercising, balance it with a healthy diet by consuming balanced nutrition and avoiding foods high in sugar, salt, and fat. Come on, set our lifestyle for a healthier future!