The strongest muscle in the body, the heart, is a wondrous organ that works for us tirelessly from the time of birth till death, break free. Seldom do we appreciate the reason why we are able to do literally everything in our life. A healthy heart is the key, or at least one of the keys to a long life.
Cardiac stamina, also known as endurance, is the ability of the heart to deliver oxygen and nutrients to the body during exertion without undue fatigue. An enhanced cardiovascular stamina allows you to pursue physical activities for a longer time.Does climbing a flight of stairs leave you gasping for breath with your heart pounding in your chest? If yes, then take this as a warning sign, and work towards making your heart stronger and healthier by following simple practices that hardly take any time.
Ways to increase your cardiac stamina:
1. Walk and talk
Cardiovascular endurance can be enhanced by keeping the heart steadily beating at a faster pace. Try to walk fast and monitor your heart beat at the end of a 10-minute brisk walk. At the end of this routine, try speaking to assess your improvement. Initially, you will find it hard to speak; as your stamina is low, you get tired easily. As your endurance improves, you will experience lesser shortness of breath and will find it easier to speak at the end of your walk.
2. Dare to stair
The aim is to reach 50% to 80% of your maximum heart rate and maintain it. Just keep climbing a flight of stairs whenever you can. This can easily be incorporated into your daily life; simply opt for the stairs rather than a lift or an escalator at the office, at home, while at the mall, etc. Keep doing this as often as possible as it improves cardiac blood flow and is a great workout for your body. In 10 minutes of climbing the stairs, you burn 1.5 Kcal for every 10 steps you climb.
3. Jog for your heart
Jogging is an excellent way to increase one’s cardiac stamina. It burns nearly twice as many calories as walking does in the same time. Losing excess weight is also one of the main prerequisites for a well-oiled heart, as obesity leads to all kind of cardiovascular diseases as well as other complications. Jogging helps you stone two birds at a time. Jogging just 10 minutes at the start and end of your day will not just improve your cardiac stamina, but trust us, it is the most underrated anti-depressant and will help calm your mind down significantly.
4. Hit the swimming pool
Swimming is an extremely popular aerobic sport that utilises all the muscles of the body. It is perfect for summertime and studies indicate that an average of 2 hours of swimming per week will enhance your cardiac endurance drastically. 10-20 minutes of swimming each day is enough to rejuvenate your mind and get your heart thumping.
5. Breathe easy
Take time out to appreciate the beauty in life and nature and people around you. Spend minimum 10 minutes to meditate or indulge in some form of relaxation. Pamper yourself, work towards reaching your goals as well as on achieving true happiness. Cut yourself off from the world every once in a while to connect with your inner self. A happy you makes a healthy heart.
Remember, 10 minutes a day, keeps the cardiologist away! Happy exercising!