This activity is good for heart health: Study

Global burden of cardiovascular diseases witnessed a sharp spike in the recent past. It was named as the top cause of deaths across the globe as per the World Health Organisation (WHO). And the reason behind this is our poor lifestyle habits and unhealthy dietary choices.

We all know how important it is to eat healthy and exercise daily to cut down the risk of heart problems. Yet, most of us consider it a tedious task and do not pay attention to it.

Well, as per a new study it takes a little effort to boost your heart health. All you need to do is to do some stretching.

Stretching and heart problem

A study published in the Journal of Physiology, suggested that people who performed stretching exercises five times a week witnessed an improvement in overall vascular function throughout their bodies. This finding, simply indicates that stretching consistently can be good for the flow of blood throughout the body and is also good for your heart.

The study

For the study, the researchers divided 39 participants into three different groups. One group was asked to take a 40-minute stretching session each week of the bilateral leg, ankle, and foot stretching. The second group did the same exercises, but for just 20-minute sessions and only on the right side of their body. The third group didn't do anything.

The researchers check the participant's blood flow, artery stiffness, and blood pressure both before and after the stretching session.

The result

At the end of the study, it was found that volunteers who were in both the stretching groups had lower blood pressure and less arterial stiffness. Moreover, their blood flow in thigh, knee, and arm arteries was increased significantly. On the other hand, the group of people who did not perform any exercise didn't see any sort of improvement.

The researchers noticed that one can only reap the benefits of stretching exercises if they are consistent. 

Here are 3 stretching exercises that you can try:

01/ Hamstring curls

How to do it:

Step 1: Stand straight on the ground with your feet 1-2 inches apart from each other. You can stand near a wall for support.

Step 2: Now bend your right knee and raise your right heel towards your buttock (behind your body).

Step 3: Hold the position for 5 seconds and then bring your leg back to the ground.

Step 4: Repeat the same with the other leg.

02/ Calf Stretch

Step 1: Stand straight on the ground facing a wall.

Step 2: You right leg should be at the front and left at the back (1-foot distance). Bend your right knees and your left leg should be completely stretching behind. Place your hands on the wall for support.

Step 3: Gently move your hips forward, keeping the heel of your back foot flat on the floor. Make sure your entire body weight is on your back heel.

Step 4: Pause for 10-30 seconds. Then return to the starting position. Repeat the same with the other leg.

Continue alternating legs.

03/ Torso Stretch

Step 1: Sit down comfortably on a chair or stand straight on the ground with your feet together.

Step 2: Place your hand behind your back and bend your torso to the left side. Hold for 5 seconds.

Step 3: Return to the starting position. Repeat on the other side.

from LifeStyle