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If you have angina, or have had heart failure or want to avoid it, developing an everyday routine to lower your stress can reduce anxiety, pain and even help to heal your heart – here are 5 steps to take.
One of the best ways to reduce cardiac stress and keep your heart healthy is to put your body in motion. Walking at a minimum, but at best: 30-40 minutes of exercise performed regularly at least 4 to 5 times per week. Exercise will lower your blood pressure, improve your cholesterol, and help to keep your weight in check. John Hopkins lists three kinds of activity that boost heart health: Aerobic exercise, resistance training (strength work), and stretching, flexibility and balance exercises.
According to research, listening to music for at least 30 minutes daily can help heal your heart. According to Web MD, music has been effective in reducing anxiety and pain, which reduces stress on the heart.
Heart rate variability – how quickly your heart changes between beats – naturally reduces stress. It can also be affected by the practice of meditation. The higher the variability, the healthier the heart is. Concentrated meditation requires focusing your intention on a calming image, phrase or your breath while remaining still to tune out everything else around you, according to Very Well Mind. Mindfulness meditation includes, among others, mindfulness-based stress reduction (MBSR). Both techniques can reduce stress on your heart.
Gentle Yoga is a form of exercise, a style of the hatha yoga practice. In general, Yoga includes stretching, a focus on balance, and breathing techniques. All of these can reduce inflammation in the body and lower your blood pressure. Gentle Yoga differs from other forms of Yoga in that it is performed at a slower pace, has less extreme positions, and typically includes extended time for breath work, relaxation, and meditation, Yoga Basics reports.
Tai Chi is an excellent form of gentle exercise and stretching. It involves a series of slow, focused movements in combination with deep breathing. The movements flow into the next without pause, keeping the body in constant motion. It is excellent for seniors and is generally safe for all ages and fitness levels as it is a low-impact exercise. According to the Mayo Clinic, the benefits of tai chi are reduced anxiety, stress, and depression, which may also help the immune system, lower blood pressure, and improve the symptoms of congestive heart failure (CHF).
