5 exercises to prevent stroke
The ictus it affects around 134,000 Spaniards a year, and almost one million people are on anticoagulant treatment with the aim of preventing stroke. Up to 80% of stroke cases in our country could be avoided if modifiable risk factors, such as hypercholesterolemia, hypertension or smoking, were controlled, following heart-healthy habits.
For this reason, and following the guidelines of WHO, which recommends performing 30 minutes of exercise per day for a healthy heart-healthy life, we have selected 5 exercises to prevent stroke, which must be done regularly for the prevention of this disease, which can cause death or leave important sequels in the ability to communicate or to fend for itself.
5 heart-healthy exercises to prevent stroke
1. Swimming "Swimming is a good cardiovascular workout, because it increases pulse and tension progressively, while working a large number of muscle groups at once," explains Dr. Almudena Castro, Coordinator of the Cardiac Rehabilitation Unit Hospital La Paz (Madrid), former president of the section of Cardiology and Cardiac Rehabilitation of the SEC (Spanish Society of Cardiology) and Director of Mimocardio. Castro adds: "In addition, working on water reduces the impact on the joints." The most suitable swimming styles are breaststroke, crawl and back, recommending the butterfly only for experts and people with high cardiovascular resistance.
2. Yoga. Yoga is a type of exercise that combines physical, spiritual and mental practice and therefore helps control weight, blood pressure and cholesterol levels. The cardiovascular benefits of yoga may be due to the reduction of stress, since for example among women is one of the greatest risks of stroke. In addition, it is a type of exercise with low or no aerobic impact that elderly people with previous heart disease can perform without risk.
3. Stretching. Stretching is a type of moderate-intensity physical activity that allows the body to remain active and improves blood circulation. In the same way, stretches give minutes that help focus on oneself and lower stress levels.
4. Walk It is the simplest and most natural exercise. In case you lead a sedentary life and need a change of habits to lead a more heart-healthy life, walking is the best option to begin to include exercise in the daily routine. Activates blood flow and can adapt the rhythm according to the needs.
5. Bicycle. The fact of riding a bicycle not only provides physical benefits, but also mental benefits. At the physical level, it is a cardiac impact activity that activates circulation, reduces cholesterol and helps improve joint mobility. At the mental level, it is usually an activity that allows us to be outdoors so it can contribute to reduce stress, and can also be done in the company of friends and family, although it can also be done in sports centers. It is enough to pedal 5 to 10 minutes a day.
Dr. Almudena Castro, Coordinator of the Cardiac Rehabilitation Unit of La Paz Hospital (Madrid)
