The BEST exercise for heart health, according to top US cardiac surgeon
Doctor Jeremy London suggests aerobic exercises for a healthy heart. Regular physical activity strengthens the heart muscle. It lowers the risk of heart diseases and improves blood circulation. Running, cycling, and swimming are beneficial. The American Heart Association recommends 150 minutes of moderate-intensity activity per week. Identify and target your weakest health habits for overall well-being.
All that matters is keeping your heart happy. Yes, emotionally and physically! Heart health plays a crucial role in our overall health and wellness. But how does one keep the heart healthy? Certain lifestyle changes can help to maintain the heart in good shape, and one of them is exercise.
What's the best exercise for heart health, though?
Dr. Jeremy London, a board-certified cardiovascular surgeon, with over 25 years of clinical experience, based in the US, has now shared his views on 'THE BEST' exercise for heart health! Before we delve into that, let's take a look at why exercise is crucial for heart health.
The role of exercise in heart health
Regular exercise is linked to many health benefits, and these apply to people across ages, races and ethnicities, and sexes.
Regular moderate and vigorous-intensity physical activity can strengthen the heart muscle, which will improve the heart's ability to pump blood throughout your body. It can lower the risk of heart diseases, plaque buildup up which is linked with chronic diseases and conditions, including heart attack, and stroke.
The benefits of heart health include:
Lowers blood pressure
Improves blood circulation
Lowers bad cholesterol (LDL) and raises good cholesterol (HDL)
Helps to control weight
Maintain blood sugar level
Improves heart rate
Reduces the risk of heart attack and stroke
Reduce inflammation throughout the body
The best exercise for heart health
According to Dr. Jeremy London, aerobic exercise is proven to be good for improving cardiovascular efficiency. 'Let's start with the data-driven response that doing aerobic training increases your cardiovascular efficiency and translates directly to a decrease in your cardiovascular events. And this is measured with something called a VO2 max,' he said, in a
video
shared on Instagram.
by Taboola
by Taboola
Sponsored Links
Sponsored Links
Promoted Links
Promoted Links
You May Like
Memperdagangkan CFD Emas dengan salah satu spread terendah?
IC Markets
Mendaftar
Undo
VO2 max is a key indicator of how efficiently the body uses oxygen during exercise. Higher VO2 max levels are linked to better heart health and a lower risk of heart disease.
5 Exercises that will keep you young
Exercises such as running, cycling, or swimming can elevate VO2 max, strengthen the heart, and improve overall endurance. Studies suggest that regular aerobic activity helps the heart work better for people with coronary heart disease. It can also help to reduce the risk of a second heart attack in people who have already had heart attacks.
According to the
American Heart Association
, 150 minutes of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity, or a combination of both, preferably spread throughout the week, is recommended for overall health.
Where to begin
Keeping the heart in its best shape goes beyond exercise, according to Dr. London. He has suggested that people start by identifying and targeting their weakest health habits. 'It's my opinion that the best exercise or the best lifestyle change you can make for you is by first identifying what you're not good at.
For example, I'm very conscious and make a lot of effort with what I eat, my exercise programs, really the things that I can directly control on a day-to-day basis.
Where do I really struggle? It's with my sleep. I really can have the biggest impact by focusing on my sleep, not to say that I can't do a better job with my aerobic training, or with my resistance training, or with my diet. We all can do better in various places, but where can I really make meaningful shifts? Well, it's where I'm the weakest, not where I'm necessarily the strongest.
And that is where the opportunity exists,' he said.
One step to a healthier you—join Times Health+ Yoga and feel the change
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Time of India
11 minutes ago
- Time of India
Even when it pours: How UV rays still trigger pigmentation in monsoon
Despite monsoon's cloud cover, UV rays penetrate, risking skin damage, warns Dr. Nahar. High humidity alters skin, increasing sun sensitivity. Reflective surfaces intensify UV exposure, causing hyperpigmentation and premature aging. Constant broad-spectrum sunblock use is crucial, even indoors. Gel-based sunscreens suit oily skin, while lotions hydrate dry skin. As the monsoon season unfolds, ultraviolet rays still remain a factor for concern. Therefore, when the majority of people assume that the overcast skies and decreased amount of sunlight mean the need for sun protection is eliminated, they forget to consider the effect UV radiation can have on a person's skin. However, while clouds may relieve the warmth of the infrared rays, they do nothing to soften the damage caused by the Ultra Violet A and B rays. There are studies which show that as much as 80% of UV rays manage to penetrate even the most dense coverage of clouds, so it really does not matter whether it is monsoon season or not, if the clouds are visible. While it may feel that rain is on the horizon, recovering from pigmentation disorders and premature aging remains a challenge due to the sort of damage inflicted the skin. The balance of high humidity with the features of the wet season alters the barrier function of the individual's skin, and this change increases the risk for damage caused during exposure to sunlight. The end result skews towards losing water in the outer layers of one's skin. This loss makes the skin photo-damagable. Also, when we consider this skin type in context, reflective surfaces like puddles, water-logged pavements, and even damp roads can all behave like secondary mirrors bouncing UV rays towards the skin. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like 임플란트 29만원 이벤트 임플란트 더 알아보기 Undo Therefore, a pedestrian positioned next to a rain soaked street can be bombarded by UV rays from both direct and reflective sources and suffer from hyper pigmentation, formation of wrinkles before due time, and loosened elasticity in skin. So, while life does seem easy and relaxed in the monsoon season, what is actually required is constant replenishment of a broad-spectrum sunblock, even while indoors. This applies to everyone, and therefore highlights the importance of sun exposure. Hyperpigmentation is restricted but also, other skin conditions can be easily circumvented if these measures are taken. Considering one's skin type and environmental factors is essential while selecting the proper sunscreen. With oily or acne-prone skin, individuals tend to prefer gel-based formulations as they are light and non-comedogenic in nature. Such products contain oil-free or mattifying ingredients which effectively tame uncontrolled sebum production, resulting in a matte finish that does not streak with rain or sweat. In contrast, lotion-based sunscreens with hydrating ingredients like glycerin or hyaluronic acid are more suitable for dry or dehydrated skin types as these strengthen the skin's moisture barrier and mitigate the moisture-sapping effects of wind and rain. However, regardless of their texture preference, all monsoon-suitable sunscreens should be broad-spectrum to protect against UV-A, which is deeply damaging and aging to the skin, and UV-B, known for causing erythema and sunburn. Some advanced formulations might even go as far as adding filters for HEV blue light and infrared radiation due to their role in oxidative stress and melanocyte activation. Zinc oxide and titanium oxide based physical or mineral sunscreens remain a mainstay for those with very reactive or sensitive skin. These inorganic substances form a protective layer that reduces the amount of UV rays that would penetrate into the upper epidermal layers by reflecting and scattering those UV photons. The application of physical filters provides immediate protection as they are actively protective upon application and do not require an activation period. Moreover, mineral-based formulations often augment the effectiveness of sunscreen filters—typically consisting of oxybenzone, avobenzone, or octinoxate—that absorb harmful UV rays and release them as heat. Although chemical filters are more elegant in finish, they can be irritative to already sensitive skin suffering from overbearing monsoon humidity. For most practitioners within an office or client-facing roles, the distinction between physical or chemical sunscreen relies on preference wrapped around the border of aesthetic and clinical care for the skin. Utilizing water-resistant formulas designated for at least 40 to 80 minutes of exposure is vital to protect against unexpected rain and perspiration, averting the need for frequent reapplications. Applying sunscreen as part of a daily regimen during the monsoons is not a beauty choice but rather a necessity. In professional workplace environments where skin care meets semblance realms, negligent use of broad spectrum sunscreen is equally and enjoyment to photodermatological diagnostics and long-term cardio protective therapies. Importance of sunscreen during monsoon No matter the weather – whether it be pouring rain or an incoming monsoon – ultraviolet rays can still be a danger. By incorporating a dermatologist-recommended sunscreen into their skincare routine, individuals can sidestep UV-induced dark spots and stress lines. Additionally, reapplying sunscreen every couple of hours and especially after swimming protects the skin from the harmful effects of heat and sudden showers. This enables the high self-esteem, preserved tone, and balanced skin that comes with forward-thinking dermatest, this allows even texture and effortless youth. Inputs by Dr. Raina Nahar, Consultant, Dermatology at P.D. Hinduja Hospital & MRC, Khar One step to a healthier you—join Times Health+ Yoga and feel the change
Time of India
29 minutes ago
- Time of India
Why is everyone drinking matcha? Health benefits and preparation tips you must know
Source: Canva Matcha, a finely ground powder produced from specially grown and processed green tea leaves, is gaining recognition worldwide for its health benefits and unique, slightly earthy, rich flavour. It's good for your heart, weight, and all other areas of health because of its high antioxidant content. Matcha contains antioxidants like EGCG, which support heart health by reducing LDL cholesterol and enhancing blood circulation. It also boosts metabolism, aids in weight management, and contains L-theanine, an amino acid that promotes calm focus without the jitters of coffee. Additionally, matcha supports brain function, detoxification, and immune health. What is matcha? Matcha, a finely ground green powder from the Camellia sinensis plant, has gone viral for its unique nutrient profile and potential health benefits. It is quite similar to green tea and comes from the same plant, but Matcha is grown differently. Source: Wikipedia Grown in the shade, matcha plants produce more chlorophyll and amino acids, giving a darker green colour. The entire leaf is used to make matcha, resulting in higher levels of caffeine and antioxidants compared to traditional green tea. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Köln: GEERS sucht 700 Testhörer für Hörgeräte ohne Zuzahlung GEERS Undo Research has uncovered various benefits of matcha, like liver protection, heart health promotion, and potential weight loss aid, making it a sought-after ingredient in health stores and coffee shops, available as matcha shots, lattes, teas, and desserts. 7 health benefits of matcha you should know Source: Canva High in antioxidants - Matcha contains high levels of catechins, a type of antioxidant that may help protect against cell damage and reduce the risk of chronic diseases. The catechin content in the leaves may be lower than in other types of green tea at the time of harvesting. When matcha is dissolved in water, it releases three times more catechins. May improve brain function - Research suggests that components of matcha could help enhance brain function. It contains a higher concentration of caffeine than regular green tea and has a compound called L-theanine, which alters the effects of caffeine and helps promote relaxation, reduce stress levels, and improve focus. Boosts metabolism and helps lose weight - Green tea is well known to enhance weight loss, and as matcha comes from the same plant and contains similar compounds, matcha has been shown to increase metabolism and enhance fat burning, potentially aiding in weight loss May help prevent cancer - The antioxidants present in matcha have been linked to cancer prevention. The compounds may help reduce the risk of certain types of cancer, although some research is still required. Supports heart health - Matcha's antioxidants and other nutrients may help lower cholesterol levels and reduce the risk of heart disease. May aid in detoxification - The high chlorophyll content in matcha may help detoxify the body by removing heavy metals and other toxins Promote relaxation and reduce stress - Matcha's L-theanine content can help promote a state of relaxation and reduce stress levels, potentially improving overall well-being. Tips to prepare a flavourful and nutritious matcha Source: Canva 1. Choose high-quality matcha: Opt for ceremonial or premium-grade matcha powder for the best flavor and nutritional benefits. 2. Use the right water temperature: Heat water to around 160-170°F (71-77°C) to bring out the optimal flavor and nutrients. 3. Whisk correctly: Use a bamboo whisk to froth and mix the matcha powder with hot water, creating a smooth and creamy texture. 4. Pay attention to ratio: Use the right ratio of matcha powder to water to achieve the perfect balance of flavor and nutrients. Source: Canva 5. Consume freshly prepared matcha: Drink matcha immediately after preparation to reap the most benefits. 6. Experiment with recipes: Incorporate matcha into your daily routine by trying out various recipes, such as matcha lattes or smoothies. 7. Store matcha properly: Keep matcha powder in an airtight container, away from direct sunlight and moisture, to preserve its flavor and nutritional benefits. One step to a healthier you—join Times Health+ Yoga and feel the change
Time of India
33 minutes ago
- Time of India
Fake cardiologist and fraudulent bills: Meditirina Hospital faces scrutiny over identity theft and malpractice in Faridabad and Hisar
GURGAON: The private healthcare company that ran a centre at Faridabad 's BK Civil Hospital, where an under-qualified doctor committed an identity theft and operated on patients for months as a cardiologist, saw another centre – in Hisar – blacklisted in 2022 over fake bills. That, however, had no bearing on its contracts to run hospitals under the public-private-partnership ( PPP ) model in other parts of the state. Now, even as allegations of serious malpractice at the Faridabad centre are under investigation by the anti-corruption bureau (ACB), officials said talks continue with Meditirina Hospital Pvt Ltd to restart operations there. The heart centre at BK Civil Hospital's fourth floor was shut abruptly this Feb, four months after ACB filed an FIR under sections 120B criminal conspiracy,420 (cheating), 201 (causing disappearance of evidence), 203 (giving false information) and 467, 468 and 471 (forgery) of IPC on Oct 29, 2024, based on a complaint filed by a lawyer. A 'Temporaily Closed' sign now hangs outside its main door. The lone caretaker, who says he was hired 10 days ago, says he has no idea when the centre will reopen. A second FIR related to the Meditirina-run heart centre in Faridabad was filed on June 10 against SGM Nagar police station in Faridabad against the fake cardiologist and others. Allegations of malpractice made by the lawyer, Sanjay Gupta, in the Oct FIR include reusing equipment such as needles and catheters in surgeries. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Giao dịch vàng CFDs với sàn môi giới tin cậy IC Markets Tìm hiểu thêm Undo Meditirina signed a contract with the state govt to run the heart centre in Faridabad in 2018. Meditirina also runs centres at Panchkula, Gurgaon and Ambala Cantt in Haryana, at Kollam, Palakkad and Thiruvananthapuram in Kerala, and at Jamshedpur and Chas-Bokaro in Jharkhand. Doctors at BK Civil hospital's other departments said Meditirina staffers took all patients' medical records, leaving them with no way to continue treatments for regulars at the heart centre. "Even emergency cardiac cases are being referred elsewhere. We are helpless," a senior physician said. The hospital does not have a separate cardiology department. Meena Devi, a Ballabhgarh resident who took her father to the heart centre regularly for checks, told TOI, "My father needs follow-ups after his stent procedure. Private hospitals are beyond our reach." The allegations Gupta told TOI he had to approach police because multiple complaints to the hospital management, the district's chief medical officer, and the health department did not elicit a response. He said it was in June 2024 that some patients' families and a former centre head hired by Meditirina reached out to him for help. The FIR lists the names of 39 patients who were allegedly treated with re-used devices. "According to guidelines of Medical Council of India and World Health Organization, reused wires, balloons and other equipment should not be used in the treatment of cardiac patients. Doing so poses a serious risk to the patient's life" the FIR reads. The complaint also alleges that Meditirina overcharged patients, issuing bills that exceeded govt-approved rates. Inflated reimbursement claims were also allegedly made in cases of patients who were covered under Ayushman Bharat or other schemes. Seven patients — four from the below-poverty line (BPL) category and three Ayushman Bharat beneficiaries — were named in the FIR, with their bills totaling to almost Rs 14 lakh. Mansingh Bhati, who was the centre head at the facility from 2018 to 2021, said he quit the job because of pressure to force doctors into reusing equipment and raising bill amounts. "Usually, the centre heads were forced to do all the dirty work. We were told to raise fake bills and bills of patients who were exempted. We were also told to use the same equipment again and again on multiple patients," he said. "ACB started investigating the case. As a result, govt halted its payments to the centre in Dec, and in Feb, the company abandoned the centre," Gupta added. The Meditirina CMD did not respond to multiple requests from TOI for a comment. The fake cardiologist While the centre was under scanned for malpractice, some patients in Jan this year found out that Dr Pankaj Mohan Sharma was masquerading as a cardiologist, though he was an MBBS graduate. Patients only found this out after reaching out to a practising cardiologist in the city, Dr Pankaj Mohan, whose identity and registration number was being used by the fake Dr Sharma. Dr Mohan filed a complaint with Indian Medical Association (IMA) the same month and issued a legal notice to Dr Sharma. Asked for his degree by the hospital, Dr Sharma stopped reporting to the heart care centre in Feb. By then, he had operated on 50 patients, including some who underwent critical surgeries. Ram Krishan, who was among those to reach out to Gupta, told TOI his father was 76 years old and had to get a stent in Jan 2025. The surgery, he added, was done by Dr Sharma. "The procedure went wrong. The stent was inserted at 12pm on Jan 11, and he passed away as there were issues during the procedure. I didn't know at the time that the doctor was unqualified," Krishan said. Other than Dr Sharma, the FIR filed in June names four Meditirina officials, including its chief managing director Dr N Pratap Kumar. Asked about the cases, Haryana director general of health services Manish Bansal told TOI the department is looking into each issue separately. "We are trying to resolve the matter. We are also in talks with the (Meditirina) management to restart the centre, keeping in mind the patients. There are various issues that need to be handled carefully in the case before we go any further," Bansal said. Faridabad's chief medical officer Dr Jayant Ahuja said ACB is probing the malpractice case. "The partner hospital walked out. An ACB investigation is currently underway. I can't comment on the matter as I don't have any records," he said. According to a govt official, the Kerala-based Meditirina's centre that was blacklisted for producing fake bills used to run out of Hisar's Maharaja Agrasen Medical College.
