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5 Exercises to Promote Heart Health

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Keeping your heart healthy is one of the best ways to live longer and become healthier overall. With direct knowledge in the medical field, our team at HeartCert CPR is here to advise you on how to increase heart health. Keep reading to learn how exercise benefits your health, what exercise type works best, and what exercises support your heart the most.

group of people stretching in yoga exercise class

Why Does Exercise Increase Heart Health?

By exercising routinely, your heart will be in tip-top shape. But why does exercise help your heart? Here are the main benefits that you can experience by implementing a heart-healthy routine:

  • Lower blood pressure
  • Increase blood flow
  • Reduce heart attack risk
  • Minimize diabetes risk
  • Boost blood circulation
  • Encourage a healthy weight
  • Prevent future heart problems

What Exercise Types Are Best for Heart Health?

The first thing that comes to mind is probably cardio. After all, the name literally translates to heart. But other types of exercises can help too. According to Johns Hopkins Medicine, to get comprehensive heart health benefits, there are three main exercise categories to hit:

Aerobics and Cardio

Aerobic exercise is the key to keeping your blood circulating and your heart healthy. Through aerobic exercise, blood pressure and heart rate lower, and your cardiac output can increase. Designed to strengthen your heart and lungs, you’ll be in a much healthier state by incorporating cardiovascular exercises.

Flexibility and Balance

Before thou doth protest too much, this isn’t directly associated with your heart, but it’s still equally as important as the cardio exercises. By increasing flexibility and balance through stretching, it helps your body keep up with more intense heart health exercises. Actively adding stretching to your daily routine ensures that injuries are kept at bay. With added stability and flexibility, you’ll become less likely to experience pulled muscles, cramps, joint pain, trips, and falls.

Strength and Resistance

Strength and resistance training is an essential part of your health. Implementing strength training two times a week helps tone your body so you’re less at risk for heart disease. Weight machines, resistance bands, push-ups, squats, and various body-resistant exercises can help raise good cholesterol and lower bad cholesterol.

Upping Your Step Count May Increase Your Lifespan

 

What 5 Exercises Are Best for Heart Health?

Now that you know the core categories to promote heart health, you might be wondering what the best exercises are that blend the different types. Here are five healthy ideas to check off your weekly exercise list to empower your heart:

1. Running

Before you run away from this page, you can also get similar benefits from brisk walks and hiking as well. While running is ideal to receive the most heart-healthy perks, walking comes in at a close second. Especially if there are terrain changes that are often associated with hiking. The more energy you put into the exercise, the more your heart rate elevates, and the more your body will reap the benefits.

2. Cycling

If running isn’t your thing and walking bores you to tears, we have another cardio option for you: cycling. Pull out that rusty, dirt-covered bike in the garage, and put it to good use. Otherwise, get your hands on a cycling machine or just pop a mini peddler under your desk during the day. The nice thing about this exercise is that while your legs may be exhausted, at least you won’t have to support your body once it gets tired.

3. Yoga

Yoga is arguably one of the best ways to stretch. But first, get those stereotypes out of your head. No, it’s not just for women. Nor is it full of woo-woo inspirational stuff—unless you choose to attend a specialized class for one. The art of yoga focuses on honing in on your inner self and relaxing to get the utmost stretch. Plus, there are strength yoga sessions you can try to get even more heart-healthy benefits from the exercise. All we’re going to say is that it’s harder than it looks, and don’t knock it until you try it.

4. Weightlifting

As we mentioned earlier, weight and resistance training is ideal for your heart because it simultaneously strengthens your heart and your body. By weightlifting a couple of times a week, you can keep your body—and heart—in peak shape. Plus, it doubles as a way to get rid of your gut and other fat-prone areas, which are other risk indicators for heart disease.

5. Swimming

If running, walking, or cycling isn’t your thing, then swimming is your next best bet. For anyone prone to leg injuries that arise with walking and running, swimming is ideal to avoid it. Since the exercise focuses on both arm and leg strength, it lessens pressure by dividing force between both areas of muscles. So, now’s the time to convince your spouse to get a pool installed in the backyard or maybe just sign up for swim memberships at your nearest community center.

Heart-Healthy Habits

Exercising regularly keeps your heart and body in its prime. If you would like emergency training or someone you know is high risk or prone to heart health problems, it might be helpful to take one of HeartCert’s online preventative courses to better prepare yourself for an emergency.

 

HeartCert CPR is your trusted training partner for CPR, ACLS, PALS, EMR, First Aid, CNA, IV and more, in Minnesota and throughout the United States.

HeartCert CPR courses include CPR/AED/First Aid and CPR/AED, Basic Life Support (BLS), Advanced Cardiac Life Support (ACLS), Pediatric Advanced Life Support (PALS), and Certified Nursing Assistant training. Courses and certifications from both the American Heart Association and American Red Cross are available.

We are now offering virtual CPR courses and certifications, as well as safe in-person courses at all locations and our headquarters, HeartCert CPR Eagan.

Be Prepared for Emergencies Until Help Arrives

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Be Prepared for Emergencies with ‘Until Help Arrives’ Online Course

Emergencies happen constantly. Because they happen so often, it’s imperative to feel prepared in an emergency. With our medical knowledge at HeartCert, we’re offering a quick, 90-minute online course, ‘Until Help Arrives,’ to help you get through any emergency with tact and aplomb.

During this course, we discuss five fundamental actions that can be used during life-threatening emergencies to save someone.

Why Do You Need Emergency Training?

According to the World Health Organization, emergencies happen daily—and proper training can save lives. In emergencies, the body’s natural inclination is to resort to fight or flight mode as adrenaline pumps into your system. However, your instinct may lean toward flight if you don’t know the proper information. That’s where our online class comes in. By learning from the best at HeartCert, you can rest assured that you’ll know what to do if an emergency arises. Some benefits that you can hope to experience by taking the course include:

  • Saving more lives
  • Comforting the injured person
  • Delivering a faster response
  • Keeping calm in dire situations
  • Ensuring more accurate care
  • And more

There are so many positives to learning how to deal with emergencies. By taking our abbreviated course, you can figure out the emergency fundamental actions in a mere 90 minutes.

Related Read: Four Reasons to Learn CPR

Be Prepared for Emergencies

By taking our detailed course, you can become empowered with the knowledge that you can save someone if you ever witness an emergency. With our program, you’ll be able to think and act faster to provide lifesaving care on the scene of any emergency. So, are you ready to learn from the best with HeartCert? Click below to access our emergency training course today.

Can this course help you save someone’s life?

Sign Up for the Until Help Arrives Course

Prepare for an Emergency

HeartCert CPR is your trusted training partner for CPR, ACLS, PALS, EMR, First Aid, CNA, IV, EKG and more, in Minnesota and throughout the United States.

HeartCert CPR courses include CPR/AED/First Aid, Basic Life Support (BLS), Advanced Cardiac Life Support (ACLS), Pediatric Advanced Life Support (PALS), Certified Nursing Assistant training, IV training, EKG training, babysitter basics and more. Courses and certifications from both the American Heart Association and American Red Cross are available.

We are now offering virtual CPR courses and certifications, as well as safe in-person courses at all locations and our headquarters, HeartCert CPR Eagan.

Pet First Aid Online Training

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HeartCert wants everyone to feel empowered to keep their pets safe. Our American Red Cross Pet First Aid (Cat and Dog) online course will provide you with the knowledge and confidence to keep your furry friends safe. In our 35-minute online informational course, you will learn the basics in emergency care for cats and dogs through a variety of topics through the Red Cross at your own pace.

cat and dog laying in grass outdoors

Here is what you’ll learn:  

Immediate response to emergencies

Course participants will learn how to administer basic first aid to help animals in critical emergency situations – including breathing and cardiac emergencies, wounds, bleeding, and seizures.

Injury prevention 

Our pet first aid course educates pet owners on creating and maintaining a safe environment to reduce the risk of accidents and injury for cats and dogs. 

Identifying signs of distress

You’ll learn how to recognize subtle cues indicating pain or discomfort in cats and dogs. This early detection can lead to timely intervention and potentially prevent more severe complications. 

Helping others 

Don’t have pets of your own? The pet first aid course will give you the necessary skills to help an animal in need so you can help other animal owners who may not know what to do in an emergency. This course is also a great certification for those in an animal related profession from pet-sitters, pet store employees, dog walkers or animal groomers.

Pet first aid is a lifesaving course that is available to all. For a small fee and short commitment of time you’ll gain the knowledge to be able to prevent injury and save an animal that is experiencing medical complications. Sign up for our pet first aid course today to become your pet’s superhero in a time of need.

HeartCert CPR is your trusted training partner for CPR, ACLS, PALS, EMR, First Aid, CNA, IV and more, in Minnesota and throughout the United States.

HeartCert CPR courses include CPR/AED/First Aid and CPR/AED, Basic Life Support (BLS), Advanced Cardiac Life Support (ACLS), Pediatric Advanced Life Support (PALS), and Certified Nursing Assistant training. Courses and certifications from both the American Heart Association and American Red Cross are available.

We are now offering virtual CPR courses and certifications, as well as safe in-person courses at all locations and our headquarters, HeartCert CPR Eagan.

5 Reasons Why Everyone Should Know CPR

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man clutching chest - why everyone should know cprWould you know what to do if a loved one collapsed suddenly in front of you? Cardiovascular diseases are the most common cause of death in the world. CPR can be the difference between life and death. You can’t assume that someone else will step in – that’s why it’s so important to learn CPR. Getting certified is easier than you think. Reserve your spot now!

1. CPR Saves Lives

Over 300,000 individuals experience cardiac arrests annually in the United States. Sudden cardiac arrest disrupts the heart’s electrical rhythm, leading to a failure in effective blood pumping. This can lead to a person suddenly collapsing, losing consciousness, and stopping breathing. Prompt CPR can substantially boost survival rates by maintaining blood circulation until advanced medical assistance arrives, increasing the chances of survival by more than double when initiated early.

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2. CPR is Not Performed Enough

Would you be surprised to learn that bystander CPR is done in less than half of all out-of-hospital cardiac arrests? National statistics have shown that only 15 to 30 percent of people who experience sudden cardiac arrests outside of hospitals receive bystander CPR. 

When people are asked why they would not give CPR, a very common answer is that they never received training. Other concerns include fear of harming the individual in need of lifesaving support, legal risks, or concerns about infection. These concerns often diminish once people learn proper CPR techniques, and CPR-trained individuals find themselves empowered to help others in the event of a medical emergency.

3. You Don’t Have to Do Mouth-to-Mouth Resuscitation

Another reason people report they do not perform CPR is because of concerns about performing mouth-to-mouth resuscitation. In 2010, the guidelines for performing CPR changed, and they now say that those who do not feel comfortable or who have not received formal training, should attempt hands-only CPR. We advocate performing chest compressions even without breathing assistance. Hands-only CPR has been proven to be just as effective for many adults who experience sudden cardiac arrest.

4. Hands-Only CPR is Easy to Learn

Here are the basic steps to perform hands-only CPR:

  1. Place the heel of your hand on the center of the victim’s chest. 
  2. Place your other hand on top of the first, interlacing your fingers. 
  3. Press down on the chest about two inches and release. 

You want to repeat this quickly, at least 100 times a minute. And don’t stop doing CPR until emergency services arrive at the scene – recent studies have found that people may have a better chance of surviving with normal brain function when CPR is continued up to 38 minutes or even longer.

With the advancement in technology, learning CPR has never been easier. HeartCert offers in-person, online, private kiosk, and group CPR courses that are accessible and convenient based on your schedule and learning style. The goal is to find the learning technique that works best for you so that you are comfortable if you are ever in a situation where you can save a life!

5. Most Cardiac Arrests Occur in the Home

More than 85 percent of cardiac arrests take place at home. As a result, individuals frequently report having their lives saved because of CPR performed by a husband, wife, child, or friend. In fact, there has been a big push, led by the American Heart Association, to bring CPR training to schools, which can save even more lives. So take the challenge. If you don’t know CPR, learn CPR and gain the confidence in knowing that if you are ever needed, you too can save a life!

 Don’t wait until it’s too late – register to learn CPR today. 

This is an updated blog post that was originally published in 2016.

HeartCert CPR is your trusted training partner for CPR, ACLS, PALS, EMR, First Aid, CNA, IV, EKG and more, in Minnesota and throughout the United States.

HeartCert CPR courses include CPR/AED/First Aid, Basic Life Support (BLS), Advanced Cardiac Life Support (ACLS), Pediatric Advanced Life Support (PALS), Certified Nursing Assistant training, IV training, EKG training, babysitter basics and more. Courses and certifications from both the American Heart Association and American Red Cross are available.

We are now offering virtual CPR courses and certifications, as well as safe in-person courses at all locations and our headquarters, HeartCert CPR Eagan.

How Minnesota’s Next Generation Nursing Assistant Program Impacts Local Businesses

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Recent legislation has brought forth the Next Generation Nursing Assistance Program in Minnesota. This program allocates $3 million of tax-payer money to offer CNA training at no cost. The intention behind and intended results of the program are undoubtedly positive and beneficial for our healthcare system; however, there is a flaw that needs to be appropriately addressed. The funds for the no-cost CNA training are being provided to State technical colleges and only tech colleges. This leaves out many private businesses, including highly recognized organizations such as HeartCert.

blue questions mark on pink background

Tim Smith, Founder of HeartCert, shares his thoughts on the issue at hand,

“This is a great idea but sorely misses the mark as it will create a larger problem by running multiple private companies out of business thus creating further difficulties and exacerbating the problem. Companies like HeartCert who train thousands of students to become a CNA’s will be forced to shut down which will make keeping up with the nursing shortage that much more challenging while also straining the state with higher unemployment. We applaud the ultimate goal but without collaboration within the private sector this does more harm than good.”

HeartCert, along with other private providers of healthcare trainings, have attempted to open communication to be included in the program for over a year. Unfortunately, it has fallen on deaf ears. We hope to raise awareness of this program’s adverse effects and a reconsideration of the current policy that only includes public organizations for funding under the Next Generation Nursing Assistant initiative.

Making a Difference, but Missing the Mark

We applaud the intent of this initiative and realize it was not meant to harm private businesses but rather to accelerate the training and licensure of CNA’s. However, under the current policy where state funds are issued to just one public entity that does not share or distribute them to other businesses, it will have impactful negative long-term consequences to many businesses such as ours.

At HeartCert, we hold hope for reconsideration of the current policy of only including public organizations for funding under the Next Generation Nursing Assistant initiative.

Certified Nursing Assistant Program with HeartCert

Our CNA program through HeartCert provides several advantages to trainings offered by public colleges.

Efficiency and Timeliness

HeartCert’s comprehensive program is designed for enrollees to be trained well and certified quickly. Unlike public institutions and technical colleges, where you may have to wait a semester, we offer a faster path to your CNA certification. Students can be licensed and employed in less than a month with HeartCert.

Flexible Scheduling

We know that everyone coming into our program has different schedules and standing commitments. That’s why we offer flexible scheduling options, including hybrid (online & in-person) courses and weekend options, making balancing your training with other responsibilities easier.

Personalized Attention

Our small class sizes ensure that students receive personalized attention from experienced instructors. You won’t get lost in the crowd as you might at larger institutions.

Read our blog and learn more: What Kind of Work Does a CNA Do?

For years we’ve proudly offered our Certified Nursing Assistant (CNA) program that offers an enriching learning atmosphere, combining theoretical knowledge and hands-on experience guided by licensed nurses who are experts in their field. Our CNA program is crafted to meet and exceed federal and state standards, ensuring students receive top-notch training that prepares them to excel in their role as a CNA.

Find Out More and Register for CNA Training

HeartCert CPR is your trusted training partner for CPR, ACLS, PALS, EMR, First Aid, CNA, IV, EKG and more, in Minnesota and throughout the United States.

HeartCert CPR courses include CPR/AED/First Aid, Basic Life Support (BLS), Advanced Cardiac Life Support (ACLS), Pediatric Advanced Life Support (PALS), Certified Nursing Assistant training, IV training, EKG training, babysitter basics and more. Courses and certifications from both the American Heart Association and American Red Cross are available.

We are now offering virtual CPR courses and certifications, as well as safe in-person courses at all locations and our headquarters, HeartCert CPR Eagan

How Does Irregular Sleep Affect Heart Health?

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Recent studies have found that people with irregular sleep patterns are at a higher risk of heart disease and cardiovascular events such as stroke, coronary heart disease and congestive heart failure. Irregular sleep patterns are defined as night-to-night differences in duration of sleep, as well as the times at which a person went to bed and woke up. Because many of us likely experience these irregularities, it’s important to understand the risk and take action.

sleep

In this study, researchers used monitoring devices to track the sleep of nearly 2,000 people for seven days each, then followed each participant for about four years. None of the participants had heart disease at the start of the study. But during that time, 95 people experienced heart disease, heart failure or stroke, sometimes fatal.

Related Read: How Does Stress Impact Heart Health?

Researchers found that people for whom time spent sleeping varied by more than two hours from night to night were 2.2 times more likely to suffer from some form of heart disease in the succeeding years. Those who had a varying bedtime of 90 minutes or more had double the heart disease risk.

So, how can we improve our sleep and, ultimately, our heart health?

Here are some suggestions: 

Create a Bedtime Routine: Establish a relaxing pre-sleep routine, such as reading a book or taking a warm bath, to signal your body that it’s time to wind down.

Limit Screen Time Before Bed: Reduce mobile device usage and binge-watching before bedtime to avoid the disruptive effects of blue light on your sleep quality.

Incorporate Light Exercise: Engage in light exercises, such as a walk, yoga or stretching, during the day to help balance hormones and promote better sleep at night.

How to Start a Walking Routine 

Create a Sleep-Friendly Bedroom: Make updates to your bedroom environment, like keeping it dark, cool, and quiet. Investing in a comfortable mattress and pillows can be worth it if they are causing any issues with your sleep habits.

Establish a Consistent Sleep Schedule: Make an effort to go to bed and wake up at the same time each day, even on weekends. This helps to regulate your body’s internal clock.

Track Your Sleep: Using a smartwatch or keeping a sleep journal to monitor your sleep patterns can provide insights for improving your sleep schedule.

Limit Caffeine: Reduce or eliminate caffeine intake, especially before bedtime, as it can disrupt your ability to fall asleep.

By incorporating these practices into your daily routine and making some easy adjustments in your life, you can significantly improve the quality and duration of your sleep, leading to better heart health and decreasing your risk of heart disease.

If someone in your family or workplace were to suffer a cardiac arrest, are you prepared? Protect the hearts of those around you by taking a CPR/AED and first aid course.  Sign up for a HeartCert CPR class.

This blog was originally published in 2019.

HeartCert CPR is your trusted training partner for CPR, ACLS, PALS, EMR, First Aid, CNA, IV, EKG and more, in Minnesota and throughout the United States.

HeartCert CPR courses include CPR/AED/First Aid, Basic Life Support (BLS), Advanced Cardiac Life Support (ACLS), Pediatric Advanced Life Support (PALS), Certified Nursing Assistant training, IV training, EKG training, babysitter basics and more. Courses and certifications from both the American Heart Association and American Red Cross are available.

We are now offering virtual CPR courses and certifications, as well as safe in-person courses at all locations and our headquarters, HeartCert CPR Eagan.