Check Your Heart Health Through Push-Up Exercises

Data from the World Health Organization (WHO) indicate that there are 17.9 deaths annually due to cardiovascular disease, and recorded a 31 percent global death toll. Worrying?

This is why maintaining heart health is very important. In addition to a healthy lifestyle and regular heart check, it turns out that heart health checks can also be through push-up exercises.

According to the results of a study from Harvard T.H. Chan School of Public Health, United States, doctors can now predict cardiovascular risk through one's ability to set up push-ups.

The findings, published in the journal "JAMA Network Open" indicate that active men who are able to do more than 40 push-ups have a lower risk of cardiovascular disease than other men who are only able to complete fewer push-ups.

More specifically, study participants who were able to complete 40 push-ups had a 96 percent lower cardiovascular risk than men who could only complete 10 push-ups or fewer.

"Our findings provide evidence that push-up ability can be an easy method to help assess cardiovascular risk in almost all situations," said lead author Justin Yang, M.D., as quoted by Medical News Today.

"In fact, surprisingly the push-up capacity has a greater link with cardiovascular disease than the treadmill test results (submaximal treadmill test).

However, this study of the age group of participants was very limited, namely, active men aged 30-40 years. This finding may also not apply to women, men who are older or younger, or who are less physically active than participants.

Maintain Heart Health As Early As Possible

Although there needs to be further study, this can motivate you to keep your heart by trying to complete 40 push-ups or by doing other sports. Not only for the heart, but this exercise can also form and strengthen the triceps and chest muscles.

In addition, based on the description of Dr. Vito A. Damay, SpJP, M.Kes, FIHA, FICA, maintaining heart health can also be done by doing the things below.

1. Routinely check and maintain cholesterol levels

"The optimal limit of bad cholesterol is 70-100 mg / dL, be careful if your LDL levels pass that value. In addition, you should have good cholesterol (HDL) above 40 mg / dL for men and above 50 mg / dL for women, "said Dr. Vito.

To reduce cholesterol does not always need medication. However, you are still encouraged to consult with a doctor first.

2. Live without cigarettes

Smokers have a higher risk of having a heart attack, which is the most common cause of death in the world.

3. Adjust your diet

Recommendations from Dr. Vito, choose foods that are low in fat and cholesterol. Increase consumption of vegetables, fruits, nuts, and foods from other vegetable sources so that the body gets vitamins naturally.

You can also eat fish (choose those rich in omega-3 fatty acids such as salmon and tuna), poultry, and meat with a limited portion. Also, pay attention to how to process all three ingredients so that they are not fatty.

4. Diligent exercise

People who are lazy or not exercising are more at risk of heart disease and die from the disease than people who are actively exercising.

"Exercise can help maintain weight, circulation throughout the body, and help you manage stress," he said.

5. Control your weight and avoid stress

Managing stress and anger is important for physical (as well as mental) health. So that the mood is always positive, take the time to chat with friends or family members after work, exercise, hobbies.

6. Monitor blood pressure

According to the 2018 Basic Health Research, compared to 2013, the prevalence rose from 25.8 percent to 34.1 percent. The data may be less than the truth because there may be many that are not detected and only a few are diagnosed.

Hypertension that is not treated properly can cause complications, such as coronary heart disease, stroke, and kidney failure. Therefore, take time to check blood pressure and control your blood pressure.

"The natural way is to exercise regularly, consume healthy foods, and reduce salt consumption," said Dr. Vito.

Well, try it, check your heart health through push-up 40 times. If you are not strong or can only be less than half, you should try introspection yourself. There is nothing wrong with anticipating.

Try to begin applying a healthy lifestyle and health check regularly to detect various diseases.

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