Introduction
Cardiovascular (CVD) disease maintains its position as one of the leading causes of death across the globe, but the good news is that many cases are preventable. While factors such as genetics and age may play a role, lifestyle choices play a key part in determining health. Exercise is one of the most effective ways to protect your heart. Exercise has a number of overall benefits in addition to the following array of benefits that help directly reduce heart disease:
- Increased circulation of blood
- Improved cholesterols.
In this article, we briefly explain how exercise helps prevent heart disease, which exercises are most beneficial, and tips on making exercise a life-long habit.
Understanding Heart Disease
Heart disease, which is also known as cardiovascular disease (CVD), is a general term that refers to a range of health conditions affecting the heart such as coronary (heart) artery disease (CAD), heart failure, arrhythmia, and more. CAD is by far the most common type of heart disease. CAD happens when arteries that supply blood to the heart become narrowed or blocked by the buildup of plaque comprised of fat, cholesterol, and other substances.
The following risk factors are most significant:
- High blood pressure
- High cholesterol
- Diabetes
- Obesity
- Smoking
- Lack of exercise
- Poor diet
By reducing risk factors, especially through physical activity, an individual can significantly reduce their chance of developing heart disease.
The Science Behind Exercise and Heart Health
How does exercise help prevent heart disease? Here is how:
1.Improved blood flow and circulation.
Exercise strengthens the heart muscle to help it pump blood. These improvements enhance circulation so that, oxygen and nutrients can reach parts of the body more1. Elastic Arteries:
Regular physical activity can help keep arteries elastic, which may help lessen the chance of hypertension.
2.Lower Blood Pressure:
Hypertension is a significant risk factor for heart disease. Aerobic activities like brisk walking, swimming, and cycling can lower both systolic and diastolic blood pressure. The American Heart Association recommends individuals to exercise 150 minutes per week at moderate intensity to promote heart health.
3.Lowers Bad Cholesterol and Increases Good Cholesterol:
Exercise may lower low-density lipoprotein (LDL) cholesterol which is “bad” cholesterol that causes arteries to clog. Exercise can increase high-density lipoprotein (HDL) cholesterol, or “good” cholesterol which helps remove LDL from the bloodstream.
4.Helps Maintain a Healthy Weight:
Obesity is a high-risk factor for cardiovascular disease. By exercising regularly, a person can burn calories, develop lean muscle, and increase metabolic rates, thereby allowing them to achieve and/or maintain a healthy weight.
5.Helps Regulate Blood Sugar Levels:
Diabetes and heart disease are closely related. Regular exercising can help increase insulin sensitivity and regulate blood glucose levels, thereby reducing the individual’s chance of developing Type 2 diabetes, another major risk factor for heart disease.
6.Reduces Stress and Improves Mental Health:
Chronic stress and anxiety does not bode well for hearts. Exercise Best Exercises for a Healthy Heart
Exercise is not just exercise; it may come in many shape and forms, but not all exercise is equally beneficial to the heart.
Below are some of the best exercises for heart health:
- Aerobic exercise
Aerobic exercise is any endurance exercise which increases breathing and heart rates, such as:
Brisk walking
Jogging
Swimming
Bicycling
Dancing
Benefits of aerobic exercise include improved blood flow, reduction of blood pressure, and improved strength of heart muscle.
- Strength training
Strength training is a resistance exercise, which builds muscle. Building muscle helps reduce fat and increase a person’s metabolism.
Examples of strength training activities are:
Weight lifting
Resistance bands
Body-resistance exercises (push-ups, squats)
The benefits of strength training include improvements to body composition and improvements to LDL levels.
- Flexibility and balance exercises
While these exercises may not directly enhance heart health, they do help to reduce the risk of injury and support overall physical fitness.
Examples of flexibility and balance exercises include:
Yoga
Stretching
Tai Chi
The benefits of flexibility and balance exercise are improvements in balance, posture, relaxation, and stress reduction.
How to Begin and Maintain a Heart-Healthy Fitness Regime
If you are new to exercise, you should not worry; beginning is much easier than you think. With the following simple suggestions for beginning and maintaining a heart-healthy fitness routine, you will find it sustainable:
1.Start Small
You do not have to go out for 60 minutes of continuous activity to make heart-healthy improvements; you can go out for as little as 10 – 15 minutes of activity per day at first. You can even gradually build up the duration body and intensity as your endurance improves. The most important aspect of this step is that you develop a habit of consistent physical activity.
2.Find Activities You Like
If you enjoy an activity, like dancing, hiking, or cycling, you are more likely to be able to maintain the exercise.
3.Set SMART Goals.
Your goal should be Specific, Measurable, Attain For example: “Walk 30 minutes, 5 times a week for a month.”
4.Variety is the Spice of Life.
Not only does variety kick boredom to the curb, but it is important to work on various muscle groups at different times. Cardio, strength training, and flexibility are all important.
5.Put The ‘Social’ Back into Physical Activity.
You could get your workout in with friends, or sign up for a class. Knowing that others are depending on you for support leads to higher levels of motivation and accountability.
6.Listen to Your Body.
When in doubt, rest. And if you have an underlying health condition (change of level) just proceed with caution and probably consult with a doctor before starting a new fitness program.
7.Pair it with proper Nutrition
Exercise alone isn’t enough – your diet plays a critical role in preventing your heart disease and achieving your fitness goals; Check out these Meal Planning Tips to Support Weight Loss and Muscle Gain they are a perfect companion to heart healthy exercise plan.
Exercise Recommendations for All Age Groups.
To ensure that you receive the maximum benefit from exercise, here is what we recommend for different populations:
Adults (18-64 years)
150 minutes of moderate intensity aerobic (cardio) physical activity; 75 minutes of vigorous intensity aerobic (cardio), some form of muscle strengthening on 2 or more days per week (60+ minutes on most or every day).
Older adults (65+ years)
Same as adults, but consider exercises that promote balance and flexibility. Frequently focus on activities that promote mobility and fall prevention.
Children and Youth (6-17 years)
60 minutes or more of daily physical activity. Children should include aerobic activity, muscle strengthening and bone strengthening exercise.
Common Exercise and Heart Disease Myths
Myth 1: Only high level or vigorous intensity workouts benefit me.
Fact: Just because the activity is moderate like walking and gardening it still has the potential to create difference.
Myth 2: Older adults should limit their exercise to only walking.
Fact: Physical activity is crucial for older adults and it also helps maintain independence.
Myth 3: If you are not over your weight, you do not need exercise.
Fact: You cannot always relate fitness to just weight loss. Improving cholesterol levels and blood pressure, and improving mental health are lot of benefits of fitness.
In Conclusion:
Yes, heart disease is a leading cause of death in Canada, however that doesn’t mean it has to happen. Independent exercise or engaging in exercise is one of the most powerful change mechanisms you have to build a healthier heart, improve your quality of life, and adding healthy years to your life. You are heading in the right direction by making a conscious effort to include movement into your daily life and creating a healthier future.
So, get started today and your heart will thank you.
