Your cardiovascular system is the most important system that needs to be in perfect condition for you to enjoy life to the fullest. The cardiovascular system includes your heart and circulation of 5 litres of blood through vessels. The system is responsible for transporting oxygen and nutrients throughout the body. It also collects and transports waste matter to the kidneys. The single mega muscle that powers the system is your heart. Do you now realise how important it is to keep your heart healthy? Modern lifestyle and demands of professional world have affected many young people and they are in the grips of conditions like hypertension, anxiety, diabetes, obesity and heart disease. These have taken a huge toll on their general health condition. It’s not too late and there is still hope of making a comeback with a big bang. It is always best to control your food intake while simultaneously taking up light to moderate exercise regularly. I have listed 5 easy exercises that one can do at home without spending time at your neighbourhood gym. The benefit accrues only if these exercises are taken up regularly through the years. Do consult your physician before acting on my advice. These simple exercises are:

1. Walking

Anyone attempting to start cardiovascular exercise, it is advisable to begin with walking. It is innocuous and can be done by almost all people of all ages, both males and females alike. Maintain a brisk pace of about 7 to 10 km/h that raises the heart beat to about 150 beats per minute. A 30-minute walk produces the best result. WHO recommends 150 minutes of walking per week. Use soft padded shoes for the purpose. While walking special attention should be paid to breathing, that should be regular and rhythmic.

2. Skipping

Skipping is a simple exercise that costs practically nothing. Skipping raises your heart beat to about 150 to 180 beats per minute. Maintaining this elevated heart beat makes the blood flow with higher pressure that cleans the system perfectly well raises the efficiency with which oxygen and nutrients are transported throughout the body. One could perform it in a small space. A 12 to15 minute workout can burn about 200 to 250 calories and does wonders beyond imagination.

3. Swimming

Swimming is a strenuous exercise that burns enough calories and at the same time keeps you cool. It is one exercise in which all the portions of the body get good exercise, neck, arms, legs, thighs, abdomen etc. Going under water relieves you of the crushing effect of gravity. It is an instant stress reliever as some of you who swim regularly will vouch. One should avoid too hot or too cold water. Take enough care by using all the protective gear available at a sport shop. You should not consume a heavy meal before a swimming session.

4. Cycling

One could choose a stationary cycle or an outdoor binge, both are great options for a healthy heart. The main advantage of cycling is that it takes off your body weight from your knees as you rest on the seat. A collateral benefit of cycling is that of strengthening your leg muscles. Maintain a smooth pedalling posture at a comfortable pace rather than abrupt and quick leg strokes. A 25 to 30 minute cycling session serves the necessary purpose and when done regularly, it can be a great way to a healthy heart.

5. Squats

Squats help tone up your thigh, calf and butt muscles as well as pump up the heart. Beginners may start without additional weights in hand. The rhythmic and regular up and down movements help pump blood at a consistent rate. Squats builds and boosts your endurance too.