Exercises for Heart Health – Exercise Anywhere!

Author: FITivate | Published date: November 15, 2021 | Category: Medical

We have hand picked 7 exercises that you can do whenever you have some free pockets of time, These exercises are designed to build lean muscles, increase you metabolic rate and improve and strengthen your heart health.

Some of these exercises are done with a resistance band. They can be easily purchased online, but remember to go for the reputable ones, as durability and safety are key. You wouldn’t want the bands to snap half way through the exercises. They usually come in a variety of resistances, so it will be advisable to go for the less resistant ones if you are a beginner and work your way up from there.


Homebased exercises for the heart

1. Calf Raise Squats

This is a bodyweight squat movement exercise with a slight twist, keep your toes pointing forwards, and back straight, squat until your thighs are parallel to the ground, when you spring upwards, tip toe at the end of the movement. Then repeat.  

2. Cross Body Mountain Climbers

Assume a pushup position, bend you legs towards your chest and rotate your lower body right knee to the left and left knee to the right. Repeat the movement.

3. Running Mountain Climbers

Similarly, assume a pushup position, and bend your knees towards your chest in a quick switch manner, as though you are running on the spot.

4. Flutter Kicks

Lie flat on the ground, with arms by your side to stablise the body. Straighten your legs and lift them up in alternate fashion. Raise each leg about 45 degrees from the ground, and when you are coming down, do not let your heels touch the floor.

5. Band Squats

This is a squat with resistance bands. Split the band equally into 2 and step over it. Grip the handles, with palms facing outwards, lift the handles to your shoulder level and hold it there. Next you basically squat up and down. Keep your back straight and keep your toes pointing forward. Similarly, when you squat, go down until the thighs are parallel to the ground then come up.

6. Band Bicep Curls

Band bicep curls, similarly split the band into half and step over it. Grip the handles at hip level, palms facing out. With arms close to 2 sides of the body, raise the handles to shoulder level as such. Slowly go back down and repeat motion. Remember to move only your forearms.

7. Band Lateral Raise

Grip the handles with palms facing inwards like such. Maintain a slight bend on the elbows at all times, and lift the handles outwards until shoulder level. And slowly bring the handles down to the side of your hips.


Now that you have already got an idea of the exercises, the best way for you is to try them out and see which are the ones that you can easily pick up and start off.

Suggestion will be to do as many reps as possible within a slated time frame like 30 secs for exercise, rest for 8 to 10 secs, before moving on to the next exercise. Try out 3 to 4 of these exercises as a start and cycle through them a few times for optimal effectiveness. Better yet, you can simple just head over to www.fitivate.com/fitness pre planned exercise programs.

Remember to start off slow and seek healthcare professionals before starting any exercise program.

Authored By : Alvin Ho

B (Eng), MBA, Certified Allied Healthcare/Fitness Professional (EIMS), Master Fitness Trainer / Fitness Nutrition, Resistance & Endurance Training Specialist (NFPT)

Disclaimer : The content of this article is based upon the opinions of the respective author/source. The information on this article is intended as a sharing of knowledge and not intended to replace any consultation with a qualified health care professional and is not intended as medical advice.



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