Daily 30 minutes walk will keep you healthy, yoga and meditation will keep the heart fit. According to Dr. Ashok Seth, Chairman, Fortis Escorts Heart Institute, it is necessary to do cardio exercise for at least 30 minutes daily or 45 minutes 5 days a week to keep the heart fit and avoid disease. This reduces both weight and blood pressure. Cardio exercises include a brisk walk, jogging, cycling, swimming, dance, Zumba, etc.
Its simple formula is that the speed of walk or another exercise should be so fast that the heartbeat should reach its peak during this time. The formula for finding peak heart rate is 220 – age = 75% of the answer. If age is 40 years then peak heart rate would be: 220 – 40 (years) = 75 percent of 180 i.e. up to 135. Broadly speaking, it can also be said that one should try to walk 5-6 km in 45 minutes. Apart from cardio, yoga, pranayama, and meditation also help in keeping the heart healthy.
According to asana yoga guru Yogi Amritraj, Tadasana, Uttanpadasana, Katichakrasana, Dhanurasana, Naukasana, Pawanmuktasana, Ardha-Halasana and Bilawasana (Cat Posture) are particularly beneficial for the heart. Do about 3-5 rounds of all these and after reaching the final posture in each round, hold for 10-15 seconds or 3-5 breaths. Then come back. If you have heart disease… • Walk for 45-50 minutes daily. If you cannot do it in one go, then do it three times for 15-15 minutes. Cycling and swimming are also beneficial. • Consult a doctor before jogging, aerobics, or heavy exercise, as these can increase blood pressure. • Do Yoga and Pranayama but do not do Bhastrika Pranayama. • Have a funeral. This reduces muscle tension and controls BP.