Best Morning Routines for Cardiac Health
Start with Simple Stretching
Begin your day with simple stretches in bed. This helps enhance circulation to the heart region.
- Hastikasana
- Bhadrasana
- Pavanmuktasana with one leg
- Dradasana position
- Pranayama
These techniques improve bowel movements, relax muscles, and enhance heart circulation.
Sip Warm Water
After stretching, get up from the bed by turning to the side and taking the support of your hand. Drink a glass of warm water sip by sip.
- Improves digestion
- Elevates acidity
- Prevents gastric exertion on the heart
For added benefits, squeeze one lemon and add a teaspoon of honey.
Meditate
Once you have had warm water, sit in a quiet corner and meditate. Close your eyes for a few minutes and focus on your breath.
- Releases stress
- Reduces anxiety
- Promotes focus on the present moment
Meditation helps release tension and anxiety, which are major causes of cardiac problems.
Eat Dry Fruits and Nuts
To energize your body after a long night's fast, eat some nuts that are extremely healthy for the heart.
- Five soaked almonds
- One date
- One apricot
- One walnut
Remove the skin of the almonds and chew them nicely.
Go for a Walk
Once you feel energized after having nuts and dry fruits, go for a twenty to thirty-minute walk. Walk at a comfortable pace and don't rush yourself.
- Improves cardio-respiratory function
- Enhances fitness
If you can't go out, walk in your house. Enjoy your walk and breathe deeply. If you feel breathless, sit quietly until it passes, then continue walking.
Relax
After your walk, lie down in Shavasana and relax. Close your eyes for ten minutes and focus on different parts of your body.
- Calms the mind
- Prepares the body for the day
Practicing Shavasana regularly helps you remain calm and composed throughout the day.
Eat a Heart-Healthy Breakfast
After all these activities, have a healthy breakfast to boost your stamina and energy. This is crucial for a healthy heart.
- Omega-3 fatty acids
- Flax seeds
Omega-3 fatty acids help lower blood pressure, triglycerides, blood clotting, and the risk of strokes and heart failure. Flax seeds are rich in omega-3 fatty acids. Have one to two tablespoons of flax seeds in your breakfast, either directly or mixed with porridge.
In the morning, try to eat something like:
- Poha
- Upma
- Porridge
- Oatmeal
Mix one to two tablespoons of flax seeds in any of these dishes to help prevent heart problems and even heart attacks.
Avoid Certain Morning Activities
Along with a heart-healthy routine, stay away from certain things that may indirectly harm your body in the morning.
- Rushing to take a bath
- Going to work immediately
If you have to rush to work, avoid taking a bath in the morning. Instead, take a bath in the evening. After a bath, a person is supposed to rest for fifteen to twenty minutes before going to work. If this is not possible, it's better to take a bath in the evening.
Focus on Positive Thoughts
Engage your mind and focus on positive things. Positive thoughts help change your mind. Yoga believes the root cause of all diseases lies in the mind, and then it manifests in the body.
By focusing on good things, bad things will become insignificant for you.
Conclusion
Try all these morning routines to keep your heart healthy. By incorporating these simple yet effective activities into your daily routine, you can significantly improve your cardiac health.
Read: How Much Water Do You Really Need in a Day?
