{"id":65591,"date":"2024-09-09T07:19:19","date_gmt":"2024-09-09T14:19:19","guid":{"rendered":"https:\/\/kyla.com\/p\/?p=65591"},"modified":"2024-10-08T13:59:50","modified_gmt":"2024-10-08T20:59:50","slug":"the-best-three-sports-for-your-heart","status":"publish","type":"post","link":"https:\/\/kyla.com\/p\/blog\/the-best-three-sports-for-your-heart\/","title":{"rendered":"The Best Three Sports for your Heart"},"content":{"rendered":"\n

A heart symbolizes love but an unloved heart won\u2019t last. Loving your heart means eating heart healthy foods<\/strong> and having a regular workout routine<\/strong>. Otherwise, you could face some serious problems in your future. Heart disease can lower longevity<\/strong>. Some 700,000 Americans die of heart disease every year. Unfortunately, it is nicknamed the \u201csilent killer\u201d for a reason. Heart disease is often symptom-free \u2013 with a heart attack one of the more common signs of a heart condition<\/strong>.<\/p>\n\n\n\n

The secret to a healthy (and loved) heart is regular cardiovascular exercise. It doesn\u2019t  have to be drudgery. It can be fun. Taking up a sport can extend your life expectancy<\/strong>, increase your stamina, and even introduce you to a new set of friends. Here are three of the best heart-healthy sports.<\/p>\n\n\n\n

What is Heart Healthy? <\/h3>\n\n\n\n

Taking care of your heart means eating a heart healthy diet<\/strong>, avoiding smoking, and exercising regularly. More Americans die from heart disease than any other cause. There are often few if any early warning signs of a heart condition<\/strong>. That\u2019s why regular cardiovascular exercise that increases your heart rate is so important. <\/p>\n\n\n\n

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A consistent workout routine<\/strong> will deliver both lowered blood pressure and reduced inflammation (which has been linked to cancer and diabetes along with heart disease.) By exercising regularly, you\u2019ll find it easier to lose extra pounds and maintain a healthy weight. You\u2019ll also improve your stamina and lung capacity. <\/p>\n\n\n\n

One of the best predictors of future cardiovascular disease is a measurement of the maximum amount of oxygen the body can absorb and use during exercise. This is known as the VO\u2082 max measurement. Exercise elevates this number. It does this by strengthening your muscles. This improves their ability to extract oxygen from blood, which then reduces the amount of blood the heart has to pump. Engaging in regular physical activity also reduces stress hormones which can tax the heart. Like a beta blocker, exercise both slows the heart rate and lowers blood pressure. <\/p>\n\n\n\n

Cardio <\/strong>can even increase the amount of the so-called good cholesterol \u2013 high-density lipoprotein (HDL). It also helps control triglycerides \u2013 one reason athletes enjoy a lowered risk of heart attack. Finally, by stimulating your heart to pump blood more efficiently, cardio<\/strong> workouts improve circulation –  not just in your body but in your brain as well. So you might discover that heart-healthy workouts promote mental clarity.  <\/p>\n\n\n\n

Of course you shouldn\u2019t embark on any new physical activity without accurate information. Kyla offers at-home tests<\/a> that provide vital details about your cardiovascular health including cholesterol. The tests also check hormone and blood sugar levels along with liver and kidney function. You\u2019ll even learn about important vitamin or nutrient deficiencies. While many companies charge hundreds of dollars for similar tests, Kyla\u2019s is just $99<\/a>. It may even be covered by insurance. <\/p>\n\n\n\n

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Begin by completing a simple, on-line health quiz<\/a> before selecting the test which is right for you. In two-to-four days, you\u2019ll receive your blood test kit \u2013 complete with instructions for sample collection. Simply return it to our labs at no cost. After receiving your results, you\u2019ll have the opportunity to consult with a Kyla doctor who will offer personalized advice to help you on your fitness journey. <\/p>\n\n\n\n

Through the Kyla app<\/a>, you\u2019ll learn about areas you need to improve and where to be careful during workout routines<\/strong>. By doing the tests before embarking on a new activity, you\u2019ll discover your strengths and<\/em> your weaknesses. You\u2019ll also be taking the first step toward extending your life expectancy<\/strong>. That\u2019s because you\u2019ll be able to  continuously monitor the progress you are making with the Kyla app<\/a>. Along with improving your workout routine<\/strong>, you\u2019ll discover nutrition and lifestyle enhancements. You\u2019ll feel empowered by setting goals and taking action.<\/p>\n\n\n\n

When it comes to the best workout routine<\/strong>, they all incorporate cardio<\/strong>. While strength training shouldn\u2019t be neglected, cardiovascular fitness is ideal for increasing energy and stamina while burning calories. Some of the best exercises to lose belly fat<\/strong> are cardio<\/strong> workouts. These workouts usually stress your body\u2019s biggest muscles \u2013 like the legs and back. The exercise is ongoing \u2013 unlike the starting and stopping that you\u2019d experience while lifting weights. Cardio<\/strong> continuously challenges your heart and lungs. Plus, your workouts will get more intense (and fulfilling) the longer you do the sport. <\/p>\n\n\n\n

The best sport for your heart health is one you enjoy. Taking up a sport just because you think it will be good for you is a recipe for failure. Any physical activity can be helpful, even if it doesn\u2019t raise your heart rate. The key is consistency. Still, these three sports stand out as the best for heart health.<\/p>\n\n\n\n

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  1. Tennis and other racquet sports<\/strong><\/li>\n<\/ol>\n\n\n\n

    Over 20 years ago, Forbes<\/em> magazine published a list of the healthiest sports. The magazine ranked sports on cardio<\/strong> endurance, strength, muscle endurance, flexibility, calories burned, and injury risk. Many of their choices still top lists of the healthiest exercises<\/a>, while a more recent examination also includes such factors as how much social interaction each sport provides. Yet when it comes to longevity<\/strong>, heart health, and the best overall fitness, tennis<\/strong> is consistently tops. <\/p>\n\n\n\n

    With its need for speed in sudden bursts and constant movement, it isn\u2019t surprising that tennis<\/strong> is so great for heart health. Male, middle-aged tennis<\/strong> players have a 50\u2005ml.kg\u22121.min\u22121 VO\u2082 max measurement while female players of the same age are at a 44\u2005ml.kg\u22121.min\u22121. The average non-playing, middle aged male is has a VO\u2082 max measurement between 30 and 40\u2005ml.kg\u22121.min\u22121. The average resting heart rate is at 75 to 90 beats\/min \u2013 a full 20 to 30 points higher than the resting rate of a tennis<\/strong> player at the same age (middle-aged female tennis<\/strong> players are at around 61 beats\/min).<\/p>\n\n\n\n

    If you\u2019re already considering tennis lessons,<\/strong> keep in mind that it\u2019s not the only racquet sport to give you an excellent cardio workout routine. <\/strong>Squash, racketball, and badminton post similarly good numbers. They are also well regarded in longevity<\/strong> \u2013 with tennis<\/strong> players enjoying the longest lifespans<\/strong> and the other racquet sports close behind.<\/p>\n\n\n\n

    Although tennis<\/strong> and the other racquet sports have lots of stopping and starting (unlike purely aerobic activity), the degree that both the upper and lower body is taxed ensures a solid cardio<\/strong> workout. Tennis also improves flexibility, balance, footwork and hand-eye coordination \u2013 all significant for anyone looking for not just a heart healthy sport but healthy aging as well. It also requires focus and delivers consistent mental challenges which can help reduce stress. Studies show that elevated cortisol levels as the result of chronic stress can increase everything from triglycerides to blood pressure and even promote arterial plaque deposits. <\/p>\n\n\n\n

    Although pickleball has less research behind it, a recent study examining data from Apple Watches found some favorable comparisons to tennis<\/strong>. While tennis<\/strong> players averaged a peak heart rate of 152 beats per minute, pickleballers hit 143 beats per minute. Although tennis<\/strong> had longer periods of intense play, pickleball lasted longer. Because there\u2019s less running across a smaller court, pickleball is ideal for those with health issues while its reputation as easy to learn has attracted advocates who struggled with more complex racquet sports. <\/p>\n\n\n\n

    As cardiologist Dr. Lili Barouch, director of sports cardiology at Johns Hopkins Hospital in Baltimore explains, \u201cPlaying pickleball, and participating in other sports and exercise, is great for people with heart conditions because it improves cardiorespiratory fitness, reduces risk of recurrent cardiac events such as heart attack, atrial fibrillation and heart failure, lowers blood pressure, and improves sleep quality, just to name a few.\u201d<\/p>\n\n\n\n

      \n
    1. Running<\/strong><\/li>\n<\/ol>\n\n\n\n

      For pure cardiovascular intensity, running<\/strong> tops most lists. It\u2019s a consistently aerobic workout and requires little in the way of training or expense other than a good pair of running shoes<\/strong>. It\u2019s also one of the best exercises to lose belly fat<\/strong>. <\/p>\n\n\n\n

      The key to making running<\/strong> part of your workout routine<\/strong> is to start slow. Build up from a brisk walk to a steady jog. While running to music has its advantages, listening to your own breathing while being aware of your surroundings is important. You may also want to run with a friend for both the motivation and social support. <\/p>\n\n\n\n

      \u201cThe benefits are overwhelmingly positive in the vast majority of people who run,\u201d explains Raul Mitrani, M.D., a cardiologist with the University of Miami Health System. \u201cIt lowers blood pressure, lowers heart rate, improves metabolism, delays diabetes, promotes weight loss, and prolongs life. If you could take all the benefits of running and put them in a pill, it\u2019d be a bestseller.\u201d <\/p>\n\n\n\n

      Indeed, a landmark study looking at over 55,000 adults for some 15 years found that runners had a 30% lower risk of death than non-runners while runners were 45% less likely to die of heart-related causes of death like heart attack or strokes. Interestingly, runners who ran for shorter distances or at slower speeds still did better in terms of longevity<\/strong> and heart health than non- runners. Running is excellent for cardio<\/strong>, extending the average lifespan<\/strong>, <\/strong>and overall heart health. The one caveat is to not overdo it. There is some concern within the medical community that long distance and ultramarathon runners may damage their hearts.<\/p>\n\n\n\n

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      1. Swimming<\/strong><\/li>\n<\/ol>\n\n\n\n

        Although racquet sports and running<\/strong> consistently top lists for the most heart healthy activities, some consider swimming superior to all others. Although the cardio<\/strong> benefits of swimming are slightly less than from other top-rated sports, the various advantages of the sport more than make up for it. That\u2019s because swimmers develop a stronger core than most non swimmers while increasing their coordination and lung capacity. Most importantly, these benefits accrue while their body weight is almost entirely supported by the water. <\/p>\n\n\n\n

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        This low-impact workout routine<\/strong> places less stress on the joints than running (it\u2019s great for the knees) and unlike tennis can be done by those who are recovering from surgery or experiencing chronic pain. If you\u2019ve never swam before, don\u2019t be afraid of trying adult swimming lessons<\/strong>. Learning to swim is not just rewarding but potentially lifesaving. Most fitness facilities offer swimming pools, so there are likely nearby options if you are considering this heart-healthy exercise. <\/p>\n\n\n\n

        In terms of longevity<\/strong>, studies suggest that by swimming for one hour, five days a week swimmers can enjoy a biological age that is some two decades less than their chronological one. Yes, swimming may actually slow down aging and increase the average lifespan<\/strong>.<\/p>\n\n\n\n

        Although these three sports top most lists for heart healthy activities, there are numerous others. Rowing is one of the best exercises available, using most of the body (both upper and lower) and requiring as much consistent stamina as tennis<\/strong>, running<\/strong>, or swimming. While being able to row an actual boat provides more in the way of visual stimulation and fresh air, with a rowing machine it becomes a year round sport regardless of climate. <\/p>\n\n\n\n

        Bike riding has grown in popularity and has the added benefit of providing support for the back and knees. The one drawback is that it can be dangerous \u2013 especially in urban areas. As the number of riders has increased, sadly so has the number of cyclicals involved in fatal accidents.  Team sports like soccer and basketball are also very heart healthy, and if you have an interest there are likely all-ages teams available in your area. <\/p>\n\n\n\n

        What sports like tennis<\/strong>, running<\/strong>, and swimming have in common is they are sports for life. It\u2019s no longer rare to read about successful athletes in these endeavors who are in their 90s. Kyla believes in extending your healthspan<\/a> – the years you can enjoy a healthy life. In fact, participating in heart-healthy sports, eating a heart healthy diet<\/strong>, and consistently monitoring and tracking your progress are all important steps toward extending your lifespan<\/strong>. <\/p>\n\n\n\n

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        With daily advances in medicine and technology, Kyla believes that someday humans will achieve longevity escape velocity<\/a>. This is where through lifestyle interventions and working with a trusted healthcare professional, you can extend your average lifespan by more than one year for every year you are alive. By actively participating in a heart healthy sport, you\u2019ll enjoy a longer life while never feeling like your years are long. And by downloading the Kyla app today<\/a>, you\u2019ll discover ways to keep your heart, and your body, healthy.<\/p>\n\n\n\n

        Sources<\/strong>: <\/p>\n\n\n\n

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        1. \u201cTraining for Cardiovascular Fitness,\u201d Sports Medicine University of Colorado. https:\/\/www.ucdenver.edu\/docs\/librariesprovider65\/clinical-services\/sports-medicine\/training-for-cardiovascular-fitness.pdf<\/a><\/li>\n\n\n\n
        2. \u201cForbes List of Healthiest Sports,\u201d Topend Sports.  https:\/\/www.topendsports.com\/world\/lists\/fittest-sport\/healthiest-forbes.htm#google_vignette<\/a><\/li>\n\n\n\n
        3. Le, Bruce Y. \u201cWhat Is The Best Sport For You? Try This Healthy Sport Index,\u201d Forbes. November 10, 2018. https:\/\/www.forbes.com\/sites\/brucelee\/2018\/11\/10\/what-is-the-best-sport-for-you-try-this-healthy-sport-index\/<\/a><\/li>\n\n\n\n
        4. \u201cFind The Best Sport For You: The Healthy Sport Index,\u201d Hospital for Special Surgery. https:\/\/healthysportindex.com<\/a><\/li>\n\n\n\n
        5. \u201cStress Can Increase Your Risk for Heart Disease,\u201d University of Rochester Medical Center. https:\/\/www.urmc.rochester.edu\/encyclopedia\/content.aspx?ContentTypeID=1&ContentID=2171<\/a><\/li>\n\n\n\n
        6. Marks, B L. \u201cHealth benefits for veteran (senior) tennis players.\u201d British Journal of Sports Medicine. May 2006. https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2577501\/<\/a><\/li>\n\n\n\n
        7. Cabello-Manrique, David et al. \u201cPlay Badminton Forever: A Systematic Review of Health Benefits.\u201d International journal of environmental research and public health. July 26, 2022. https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9330062\/<\/a><\/li>\n\n\n\n
        8. Laukkanen, Jari A. MD, PhD. \u201cObjectively Assessed Cardiorespiratory Fitness and All-Cause Mortality Risk: An Updated Meta-analysis of 37 Cohort Studies Involving 2,258,029 Participants,\u201d Mayo Clinic Proceedings. June 2022. https:\/\/www.mayoclinicproceedings.org\/article\/S0025-6196(22)00133-1\/abstract<\/a><\/li>\n\n\n\n
        9. Park, Alice. \u201cThese 3 Sports Will Help You Live Longer,\u201d Time. November 29, 2016. https:\/\/time.com\/4585396\/sports-live-longer-exercise\/<\/a><\/li>\n\n\n\n
        10. Smith, Carly. BS, MPH(c). \u201cHow Social Connection Supports Longevity,\u201d Stanford University Lifestyle Medicine. December 18, 2023.https:\/\/longevity.stanford.edu\/lifestyle\/2023\/12\/18\/how-social-connection-supports-longevity\/<\/a><\/li>\n\n\n\n
        11. \u201cNew Apple research highlights the health benefits of pickleball,\u201d Apple Newsroom. October 18, 2023. https:\/\/www.apple.com\/newsroom\/2023\/10\/new-apple-research-highlights-the-health-benefits-of-pickleball\/<\/a><\/li>\n\n\n\n
        12. Halnon, Emily. \u201cSome action on a pickleball court can be fun and safe, even with a heart condition,\u201d American Heart Association News. https:\/\/www.heart.org\/en\/news\/2024\/04\/29\/some-action-on-a-pickleball-court-can-be-fun-and-safe-even-with-a-heart-condition<\/a><\/li>\n<\/ol>\n\n\n\n

          \u201cHow Running Impacts Your Heart Health,\u201d University of Miami Health System. https:\/\/news.umiamihealth.org\/en\/how-running-impacts-your-heart-health\/<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

          A heart-healthy sport is not just one that delivers cardiovascular benefits but one you can enjoy your whole life – experts consider these the top three.<\/p>\n","protected":false},"author":1,"featured_media":63026,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[{"id":446,"name":"Heart Health","slug":"heart-health","link":"https:\/\/kyla.com\/p\/blog\/category\/heart-health\/"}],"tags":[409,427,428,408,394],"featured_image_url":"https:\/\/s3.us-east-1.amazonaws.com\/kyla.com-wordpress\/p\/wp-content\/uploads\/2024\/07\/21115512\/shutterstock_2484387739-scaled.jpg","_links":{"self":[{"href":"https:\/\/kyla.com\/p\/wp-json\/wp\/v2\/posts\/65591"}],"collection":[{"href":"https:\/\/kyla.com\/p\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/kyla.com\/p\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/kyla.com\/p\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/kyla.com\/p\/wp-json\/wp\/v2\/comments?post=65591"}],"version-history":[{"count":2,"href":"https:\/\/kyla.com\/p\/wp-json\/wp\/v2\/posts\/65591\/revisions"}],"predecessor-version":[{"id":67484,"href":"https:\/\/kyla.com\/p\/wp-json\/wp\/v2\/posts\/65591\/revisions\/67484"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/kyla.com\/p\/wp-json\/wp\/v2\/media\/63026"}],"wp:attachment":[{"href":"https:\/\/kyla.com\/p\/wp-json\/wp\/v2\/media?parent=65591"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/kyla.com\/p\/wp-json\/wp\/v2\/categories?post=65591"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/kyla.com\/p\/wp-json\/wp\/v2\/tags?post=65591"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}