How can different types of exercise benefit your heart health. What are the recommended durations and frequencies for each exercise type. How does regular physical activity impact cardiovascular wellness. What are the specific benefits of exercise for heart health.

The Importance of Exercise for Heart Health

Physical activity is a crucial component of maintaining good heart health. It serves as one of the most effective tools for strengthening the heart muscle, managing weight, and preventing artery damage caused by high cholesterol, blood sugar, and blood pressure. These factors, if left unchecked, can lead to serious cardiovascular issues such as heart attacks or strokes.

According to Johns Hopkins exercise physiologist Kerry J. Stewart, Ed.D., “Aerobic exercise and resistance training are the most important for heart health.” While flexibility exercises may not directly contribute to cardiovascular health, they provide a solid foundation for performing aerobic and strength exercises more effectively.

Aerobic Exercise: The Heart-Pumping Powerhouse

Aerobic exercise, also known as cardio, is essential for improving heart health. But how exactly does it benefit your cardiovascular system?

• Improves circulation
• Lowers blood pressure and heart rate
• Increases overall aerobic fitness
• Enhances cardiac output
• Reduces the risk of type 2 diabetes
• Helps control blood glucose in diabetics

Recommended Aerobic Exercise Routine

To reap the maximum benefits, aim for at least 30 minutes of aerobic exercise, five days a week. This aligns with doctors’ recommendations of at least 150 minutes per week of moderate activity. Some excellent examples of aerobic exercises include:

• Brisk walking
• Running
• Swimming
• Cycling
• Playing tennis
• Jumping rope

Resistance Training: Building Strength for Heart Health

While aerobic exercise focuses on cardiovascular endurance, resistance training plays a crucial role in improving body composition and overall heart health. How does strength training benefit your heart?

• Helps reduce body fat, including visceral fat around the belly
• Creates leaner muscle mass
• May help raise HDL (good) cholesterol
• Can lower LDL (bad) cholesterol

Implementing a Resistance Training Routine

The American College of Sports Medicine recommends engaging in resistance training at least two non-consecutive days per week. This can include:

• Working out with free weights (hand weights, dumbbells, barbells)
• Using weight machines
• Exercising with resistance bands
• Performing body-weight exercises (push-ups, squats, chin-ups)

Flexibility and Balance: The Unsung Heroes of Heart Health

While flexibility and balance exercises may not directly impact heart health, they play a crucial supporting role in maintaining overall fitness. How do these exercises contribute to your cardiovascular wellness?

• Improve musculoskeletal health
• Maintain flexibility and reduce joint pain
• Prevent cramping and other muscular issues
• Enable consistent performance of aerobic and resistance exercises
• Help maintain stability and prevent falls

Incorporating Flexibility and Balance into Your Routine

Ideally, flexibility and balance exercises should be performed daily, as well as before and after other forms of exercise. Consider the following options:

• Basic stretches recommended by your doctor
• Following stretching routines from reputable DVDs or YouTube videos
• Practicing Tai Chi
• Engaging in yoga classes

The Mediterranean Diet: A Heart-Healthy Companion to Exercise

While exercise is crucial for heart health, combining it with a healthy diet can amplify its benefits. The Mediterranean diet, in particular, has been shown to complement regular physical activity in promoting cardiovascular wellness. How does this dietary approach support heart health?

• Rich in fruits, vegetables, whole grains, and lean proteins
• Emphasizes heart-healthy fats like olive oil and nuts
• Limits processed foods and excessive red meat consumption
• Promotes moderate red wine consumption

Research conducted by Johns Hopkins has found that pairing regular exercise with a Mediterranean-style diet, maintaining a normal weight, and avoiding smoking provides excellent protection against coronary artery disease and vascular disease.

The Powerful Impact of Lifestyle Factors on Heart Health

The combination of regular exercise, a healthy diet, weight management, and smoking cessation can have a profound impact on overall health and longevity. Is there scientific evidence to support this claim?

Indeed, a Johns Hopkins study tracking over 6,200 subjects over an eight-year period found that these four lifestyle factors reduced the chance of death from all causes by an impressive 80 percent. This underscores the importance of adopting a holistic approach to heart health that encompasses multiple aspects of a healthy lifestyle.

Exercise as Medicine: The Heart-Healthy Prescription

The benefits of exercise for heart health are so significant that it can rival certain medications in its effectiveness. According to Johns Hopkins expert Kerry Stewart, Ed.D., “For certain heart conditions, exercise can be as powerful as some medications.” But how exactly does physical activity benefit your heart?

Blood Pressure Regulation

Exercise acts similar to beta-blocker medication, effectively slowing the heart rate and lowering blood pressure both at rest and during physical activity. Given that high blood pressure is a major risk factor for heart disease, this benefit is particularly crucial for cardiovascular health.

Weight Management

Physical activity is an essential component of weight control, especially when combined with a balanced diet. Maintaining a healthy weight is vital for heart health, as excess body fat, particularly around the abdomen, is associated with an increased risk of heart disease.

Improved Cholesterol Levels

Regular exercise, particularly a combination of aerobic and resistance training, can help improve cholesterol profiles. It may increase levels of HDL (good) cholesterol while lowering LDL (bad) cholesterol, contributing to better overall heart health.

Enhanced Circulation

Aerobic exercise improves circulation throughout the body, which can lead to better overall cardiovascular function. This improved blood flow can help reduce the risk of clot formation and enhance the delivery of oxygen and nutrients to tissues and organs.

Stress Reduction

While not directly mentioned in the original text, it’s worth noting that regular physical activity can help reduce stress levels. Chronic stress is a known risk factor for heart disease, so managing stress through exercise can contribute to better heart health.

Tailoring Your Exercise Routine for Optimal Heart Health

While the benefits of exercise for heart health are clear, it’s important to tailor your routine to your individual needs and capabilities. How can you create an exercise plan that maximizes cardiovascular benefits?

Gradual Progression

If you’re new to exercise or returning after a long break, it’s crucial to start slowly and gradually increase the intensity and duration of your workouts. This approach helps prevent injury and allows your body to adapt to the increased physical activity.

Variety is Key

Incorporating a variety of exercises into your routine not only prevents boredom but also ensures you’re targeting different aspects of fitness. Aim to include a mix of aerobic exercise, resistance training, and flexibility work in your weekly schedule.

Listen to Your Body

While pushing yourself is important for progress, it’s equally crucial to listen to your body and avoid overexertion. If you experience chest pain, shortness of breath, or other concerning symptoms during exercise, stop immediately and consult a healthcare professional.

Consistency Over Intensity

Consistency is more important than intensity when it comes to reaping the long-term benefits of exercise for heart health. Regular, moderate exercise is generally more beneficial and sustainable than sporadic, high-intensity workouts.

Overcoming Barriers to Regular Exercise

Despite the clear benefits of exercise for heart health, many people struggle to maintain a consistent workout routine. What are some common barriers to regular exercise, and how can they be overcome?

Time Constraints

One of the most frequently cited barriers to exercise is lack of time. To overcome this, try breaking your exercise into shorter, more manageable sessions throughout the day. Even 10-minute bursts of activity can contribute to your overall fitness goals.

Lack of Motivation

Staying motivated can be challenging, especially when results aren’t immediately visible. Setting realistic, achievable goals and tracking your progress can help maintain motivation. Additionally, finding an exercise buddy or joining a fitness class can provide accountability and make workouts more enjoyable.

Physical Limitations

If you have physical limitations or health concerns, consult with your healthcare provider or a certified fitness professional. They can help you design a safe and effective exercise program that takes your individual needs into account.

Cost

While gym memberships and fitness equipment can be expensive, there are many cost-effective ways to stay active. Walking, jogging, bodyweight exercises, and online workout videos are all low-cost or free options for maintaining your fitness.

The Role of Technology in Heart-Healthy Exercise

In today’s digital age, technology can play a significant role in supporting and enhancing your exercise routine for better heart health. How can modern tech tools contribute to your cardiovascular fitness goals?

Fitness Trackers and Smartwatches

These devices can monitor your heart rate, track your daily activity levels, and provide insights into your sleep patterns. They can help you set and achieve fitness goals, and some even offer guided workouts or reminders to move throughout the day.

Smartphone Apps

There are numerous apps available that can help you plan workouts, track your progress, and even connect with fitness communities for support and motivation. Many of these apps are free or low-cost, making them accessible to a wide range of users.

Virtual Reality (VR) Workouts

VR technology is increasingly being used to create immersive workout experiences. These can make exercise more engaging and enjoyable, potentially increasing adherence to fitness routines.

Online Fitness Classes

The rise of online fitness classes and streaming workout videos has made it easier than ever to access professional instruction from the comfort of your home. This can be particularly beneficial for those who find it difficult to attend in-person classes due to time constraints or geographical limitations.

The Future of Exercise and Heart Health Research

As our understanding of the relationship between exercise and heart health continues to evolve, researchers are exploring new areas that may further enhance our ability to prevent and manage cardiovascular disease through physical activity. What are some promising areas of future research?

Personalized Exercise Prescriptions

Advances in genetic testing and big data analysis may soon allow for highly personalized exercise prescriptions tailored to an individual’s genetic makeup, lifestyle, and specific health risks.

Exercise Mimetics

Researchers are exploring the possibility of developing drugs that can mimic some of the beneficial effects of exercise. While these would not replace the need for physical activity, they could potentially help individuals who are unable to exercise due to health conditions or disabilities.

Molecular Mechanisms of Exercise Benefits

Ongoing research is delving deeper into the molecular mechanisms by which exercise benefits heart health. This could lead to new insights and potentially new therapeutic targets for cardiovascular disease prevention and treatment.

Long-Term Effects of Different Exercise Types

More longitudinal studies are needed to fully understand the long-term effects of different types and intensities of exercise on heart health across diverse populations.

In conclusion, regular exercise is a powerful tool for maintaining and improving heart health. By incorporating a variety of activities including aerobic exercise, resistance training, and flexibility work, you can significantly reduce your risk of cardiovascular disease and improve your overall quality of life. Remember to consult with your healthcare provider before starting any new exercise regimen, especially if you have pre-existing health conditions. With consistency and dedication, you can harness the heart-boosting benefits of physical activity and pave the way for a healthier, more active future.

3 Kinds of Exercise That Boost Heart Health

Being physically active is a major step toward good heart health. It’s one
of your most effective tools for strengthening the heart muscle, keeping
your weight under control and warding off the artery damage from high
cholesterol, high blood sugar and high blood pressure that can lead to
heart attack or stroke. 

It’s also true that different types of exercise are needed to provide complete fitness. “Aerobic exercise and resistance training are the most important for heart health,” says Johns Hopkins exercise physiologist Kerry J. Stewart, Ed.D. “Although flexibility doesn’t contribute directly to heart health, it’s nevertheless important because it provides a good foundation for performing aerobic and strength exercises more effectively.”

Here’s how different types of exercise benefit you.

Aerobic Exercise

What it does: Aerobic exercise improves circulation, which results in lowered blood pressure and heart rate, Stewart says. In addition, it increases your overall aerobic fitness, as measured by a treadmill test, for example, and it helps your cardiac output (how well your heart pumps). Aerobic exercise also reduces the risk of type 2 diabetes and, if you already live with diabetes, helps you control your blood glucose.

How much: Ideally, at least 30 minutes a day, at least five days a week.

Examples: Brisk walking, running, swimming, cycling, playing tennis and jumping rope. Heart-pumping aerobic exercise is the kind that doctors have in mind when they recommend at least 150 minutes per week of moderate activity.

Resistance Training (Strength Work)

What it does: Resistance training has a more specific effect on body composition, Stewart says. For people who are carrying a lot of body fat (including a big belly, which is a risk factor for heart disease), it can help reduce fat and create leaner muscle mass. Research shows that a combination of aerobic exercise and resistance work may help raise HDL (good) cholesterol and lower LDL (bad) cholesterol.

How much: At least two nonconsecutive days per week of resistance training is a good rule of thumb, according to the American College of Sports Medicine.

Examples: Working out with free weights (such as hand weights, dumbbells or barbells), on weight machines, with resistance bands or through body-resistance exercises, such as push-ups, squats and chin-ups.

Stretching, Flexibility and Balance

What they do: Flexibility workouts, such as stretching, don’t directly contribute to heart health. What they do is benefit musculoskeletal health, which enables you to stay flexible and free from joint pain, cramping and other muscular issues. That flexibility is a critical part of being able to maintain aerobic exercise and resistance training, says Stewart.

“If you have a good musculoskeletal foundation, that enables you to do the exercises that help your heart,” he says. As a bonus, flexibility and balance exercises help maintain stability and prevent falls, which can cause injuries that limit other kinds of exercise.

How much: Every day and before and after other exercise.

Examples: Your doctor can recommend basic stretches you can do at home, or you can find DVDs or YouTube videos to follow (though check with your doctor if you’re concerned about the intensity of the exercise). Tai chi and yoga also improve these skills, and classes are available in many communities.

7 Heart Benefits of Exercise

7 Heart Benefits of Exercise | Johns Hopkins Medicine

One of the very best gifts you can give your heart is physical activity. In
fact, pairing regular exercise with a

Mediterranean-style diet

, maintaining a normal weight and not smoking is a great protection plan
against coronary artery disease and vascular disease, Johns Hopkins
research has found. 

Not convinced such simple steps could be so powerful? These four lifestyle factors reduced the chance of death from all causes by 80 percent over the eight-year period that more than 6,200 subjects were tracked.

“For certain heart conditions, exercise can be as powerful as some medications,” says Johns Hopkins expert Kerry Stewart, Ed.D.

Understanding just how physical activity benefits your heart can be strong motivation to get moving to get moving more. Here’s what to know.

1. Exercise lowers blood pressure.
   

   Exercise works like beta-blocker medication to slow the heart rate and
   lower blood pressure (at rest and also when exercising). High blood
   pressure is a major risk factor for heart disease.

2. Exercise is key to weight control.
   

   Especially when combined with a smart diet, being physically active is an
   essential component for losing weight and even more important for keeping
   it off, Stewart says—which in turn helps optimize heart health. Being
   overweight puts stress on the heart and is a risk factor for heart disease
   and stroke.

3. Exercise helps strengthen muscles.
   

   A combination of aerobic workouts (which, depending on your fitness level,
   can include walking, running, swimming, and other vigorous heart-pumping
   exercise) and strength training (weight lifting, resistance training) is
   considered best for heart health. These exercises improve the muscles’
   ability to draw oxygen from the circulating blood. That reduces the need
   for the heart—a muscular organ itself—to work harder to pump more blood to
   the muscles, whatever your age.

4. Exercise can help you quit smoking.

   
   

   As smokers become more fit, they often quit. And people who are fit in the first place are less likely to ever start smoking, which is one of the top risk factors for heart disease because it damages the structure and function of blood vessels.

5. Exercise can stop or slow the development of diabetes.
   

   Johns Hopkins research has shown that when combined with strength training,
   regular aerobic exercise such as cycling, brisk walking, or swimming can
   reduce the risk of developing diabetes by over 50% by allowing the muscles
   to better process glycogen, a fuel for energy, which when impaired, leads
   to excessive blood sugars, and thus diabetes.

6. Exercise lowers stress.
   

   Stress hormones can put an extra burden on the heart. Exercise—whether
   aerobic (like running), resistance-oriented (like weight training) or
   flexibility-focused (like yoga)—can help you relax and ease stress.

7. Exercise reduces inflammation.

   
   

   With regular exercise, chronic inflammation is reduced as the body adapts to the challenge of exercise on many bodily
   systems. This is an important factor for reducing the adverse effects of
   many of the diseases just mentioned.

Try It

Move More for Heart Benefits

How can you fit more exercise into your day, or become more physically
active if you haven’t been before? Begin with small starts like these, and
build up from there.

• Park your car at the far end of a parking lot, so you have farther to
  walk to a building’s entrance.
• Choose the stairs rather than the elevator.
• Spend part of your lunch break walking.
• On bad-weather days, try walking indoors at a mall.
• Wake up a bit earlier and exercise before you do anything else.
• Use a wearable fitness tracker to count your steps. Try increasing your
  daily steps by 500 each week with the goal of reaching 10,000 steps per
  day, a level that can produce many health benefits.

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Related Topics

How to train the heart and blood vessels

• Home
• Blog
• Why train the heart

Content:

• Why you need to train your heart

• How to train the heart and blood vessels

• Which workouts have a positive effect on the heart muscle

• Is it possible to train the heart with heart disease

Moderate exercise is good for the whole body and not least for the cardiovascular system. Strengthening the heart muscle can be done with simple exercises. The main thing is to follow some rules, otherwise, instead of benefiting, you can harm yourself. Today we will tell you why to train the heart and how to do it right.

Why you need to train your heart

Regular exercise helps to become more resistant to stress. Stress has a detrimental effect on the heart, while regular exercise contributes to the production of neurotransmitters and a decrease in the hormone cortisol. But here it is important to understand that during physical, as well as during emotional overload, stress hormones are produced – adrenaline and norepinephrine.

But sports are needed not only for muscle training, but also for getting rid of tension. Therefore, loads in the first place should bring pleasure, but at the same time not become an addiction. If you’re too ambitious, you may be addicted to adrenaline, which is not good for your cardiovascular system. In addition, participation in exhausting marathons can bring another problem – joint diseases and inflammation in the body. Thus, when choosing a sport and the number of loads, it is important to observe moderation. But sports loads not only allow you to get rid of stress, they contribute to an increase in the volume of the heart. A trained heart pumps more blood at a time, i.e. the organ can make fewer contractions. In this case, we are talking about an increase in volume, and not size. With regular exercise, the volume of the lungs also increases, i.e. the body is better saturated with oxygen and the heart does not lack nutrition.

How to train the heart and blood vessels

The main rule to follow during aerobic exercise (cardio) is to control the heart rate. In this case, training gives a noticeable effect even in combination with a small anaerobic (strength) load.

How to train the heart correctly? Everything is pretty simple. When training, it is important to monitor the pulse: the indicators should reach 120-140 beats per minute and remain at the same level throughout the session. In this case, the volume of the heart will increase due to the stretching of the walls. If the pulse increases to 180-200 beats and stays at this level for more than 20 minutes, lactic acid is released, due to which the walls thicken. Thickening leads to the gradual death of cells and an increased risk of a heart attack, so such loads do more harm than good.

Which workouts have a positive effect on the heart muscle

When choosing a sport, you need to take into account both the physical capabilities of the body and your emotional state. If the soul does not lie in any training, it is better to choose other exercises.

Useful training for the heart muscle:

• Walking. Most suitable for beginners. It is important not to stop for 40-60 minutes and increase your walking speed over time. From walking the heart is not overloaded even in untrained people.
• Running. You can run both in the gym and in the park, as well as at home on the spot. But, as with other types of exercise, it is important to monitor the pulse. Running may be contraindicated for overweight people.
• Swimming. Has no contraindications. You can visit the pool for overweight people and patients with diseases of the joints, spine.
• Walking up stairs. Intense load. At first you can climb several floors, over time you can go higher.
• Dancing. They train the heart well without overstrain and contribute to the production of endorphins, which allow you to deal with stress.
• Cycling.
• Trainers. It is better for beginners to practice in the gym under the supervision of an instructor.

Remember that sports can be played anywhere. It is not necessary to sign up for a gym if a large crowd of people does not allow you to relax. It is important to find a suitable place where you feel comfortable. It can be a park, street, own apartment, office. If, on the contrary, you experience anxiety from a lack of communication, team sports are suitable for you: volleyball, basketball, aqua aerobics. The optimal mode is 30-60 minutes of classes 3-4 times a week.

Is it possible to train the heart with heart disease

Cardiovascular disease is not a contraindication to training. Although it is worth clarifying that cardiac diseases are different and of varying severity, so all classes must be agreed with the doctor.

Physical activity is necessary for those who suffer from heart disease and blood vessels, as well as those who have undergone surgery, but first you need to get the opinion and permission of a cardiologist. If you experience fatigue even from minimal physical activity, you may have problems with the cardiovascular system. In this case, you should undergo an examination and refrain from exertion for a while. If you have already been diagnosed with a heart disease, a consultation with a cardiologist is vital. You can undergo high-quality diagnostics and get advice from an experienced doctor at the Chekhov Vascular Center in the Moscow Region.

8-800-444-49-59
Appointment for consultation, research

Beregovaya st. , 36A, Chekhov, Moscow region, Russia, 142301

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Mon-Sun – 24 hours a day

Physical activity for people with cardiovascular disease

Physical activity for people with cardiovascular disease

The human cardiovascular system does not tolerate rest. The middle layer of the heart is a muscular tissue and therefore needs regular training. Moderate cardio ¹ : jogging, swimming, cycling, Nordic walking ² , therapeutic exercises and even regular outdoor walks are ideal for this. An alternative for gym lovers: exercise bike and aerobics. Many useful exercises can be learned from Eastern practices: yoga, qigong ³ and even belly dancing.

The type of physical activity should be chosen taking into account the state of the cardiovascular system. In the presence of chronic diseases, it is necessary to obtain the approval of a cardiologist! For example, the exercise allowed for hypertension may be completely unacceptable for a person who has had a myocardial infarction.

¹ Cardio

These are types of physical exercises aimed at strengthening the heart and increasing breathing. During such training, the biochemical process of aerobic glycolysis is launched: when, as a result of oxidation with oxygen, glucose is actively broken down. Cardio loads are directly related to the health of the human cardiovascular system.

² Nordic walking

Nordic walking Sauvakävely – walking with sticks). The founders of this sport are Finnish skiers who trained with sticks in the summer. In the late 90s of the XX century, Nordic walking became popular all over the world. Numerous studies confirm that CX has a beneficial effect on the functioning of the heart: it is especially good for high blood pressure. In fans of this sport, after a few months, systolic pressure drops from 4 to 9mmHg.

³ Qigong

Qigong — Literally translated from Chinese means — work with energy (qi — energy, gunn — action, work, skill). Qigong is an ancient art based on the idea of ​​the existence of a special qi energy that permeates the whole world. And although the scientific world has not yet recognized the existence of this energy, Qigong is successfully practiced all over the world. Once a closely guarded secret by Taoist monks, the exercises today help many people gain physical health and spiritual balance.

• Atherosclerosis, obesity

A sick heart and excess weight are interconnected. The more kilograms, the higher the level of cardiovascular risk. The most effective way to reduce risks is to make exercise a part of your life, for example, start running.

However, if the body weight is significantly higher than normal, a very cautious start is important. Doctors recommend starting with a diet and simple walking. And only when the weight starts to decrease, you can start running: jogging, gradually increasing the duration of the session.

For starters, 10 minutes a day is enough. Ideally, you need to run for 30-40 minutes several times a week. Improving the condition of the heart and blood vessels will not keep you waiting: for example, every 5 kilograms dropped lower blood pressure by 5.4 mmHg.

• Arterial hypertension

The main thing that a hypertensive person should understand for himself is that sudden movements, upside down postures and lifting loads are prohibited. For people with a tendency to increase pressure, respiratory complexes from 9 are ideal.0088 yoga or qigong . With the harmonization of inhalations and exhalations, the brain is saturated with oxygen, and the pressure stabilizes. Daily half-hour walks or even just walking in place is also an excellent remedy for pacifying hypertension. Swimming or water aerobics three times a week for 45 minutes – ideal for those who prefer water to walks.

• Ischemic heart disease

This is a whole group of diseases: angina pectoris, myocardial infarction, postinfarction cardiosclerosis. Physical activity is prescribed taking into account the severity of the disease. In the first degrees of ischemia, cardiologists recommend Nordic walking . Several times a week: beginners for 20 minutes a day, experienced “walkers” – an hour and a half. In acute and severe forms of ischemia, the simplest gymnastics is shown : sitting on a chair or standing still. Or slow dancing.

• Tachycardia, bradycardia, arrhythmia, vascular dystonia

For various violations of heart rhythms and VVD, master the techniques of Chinese gymnastics Qigong ⁴ . The ancients gave us invaluable experience for maintaining the heart in a healthy state. In addition, even very old people can master the basic principles of qigong!

⁴ Qigong “Dilution of water” and “Churning the sea”

The qigong exercise “Dilution of water” is very effective. It helps the heart work, relieves pain in the middle of the sternum, strong heartbeat and shortness of breath.

Stand straight, feet shoulder-width apart, hands down. Raise your hands in front of you to chest level, turn your palms away from you, point your little fingers up, bend your arms, forming a ring. As you inhale, take your hands back behind you at shoulder level, without changing the position of the little fingers. At the same time, try to push your chest forward. As you exhale, return the hands to the position in front of the chest. Repeat the spreading of the arms until a feeling of warmth and comfort appears in the chest area.

And another effective exercise is “Churning the Sea”. Stand straight, feet shoulder-width apart, put your hands together and raise them to chest level. Start rotating your arms, describing circles with a diameter of about 15 cm. Performing one inhalation-exhalation, describe one circle.

• Varicose veins

Power loads are excluded.