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HowToPreventHeartDisease.com |
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What Types Of Exercises Are Good For Heart Health? Numerous scientific research that examined the relationships between physical activity, physical fitness, and cardiovascular health suggest that individuals who are more active or fit tend to develop less coronary heart disease (CHD) than their sedentary counterparts. Even if CHD develops in active or fit individuals, it usually occurs at a later age and tends to be less severe. People who exercise can improve their muscular function and strength and their body’s ability to take in and use oxygen. As one’s ability to transport and use oxygen improves, regular daily activities can be performed with less fatigue. This is particularly important for patients with cardiovascular disease, whose exercise capacity is typically lower than that of healthy individuals. Evidence also indicate that exercise help improve bone health, and there is a lower likelihood of developing back pain and of disability, particularly in older individuals. Smoking, hypertension (high blood pressure), abnormal values for blood lipids, obesity, and sedentary lifestyle are the 5 major risk factors for cardiovascular disease, as outlined by the American Heart Association (AHA). The chances of having a heart attack or experiencing another cardiac event like stroke could be decreased by reducing these risk factors.
Regular exercise can somehow reduce the
established risk factors for cardiovascular disease. For instance, exercise can
promote weight reduction; help reduce blood pressure, bad cholesterol levels in
the blood or low-density lipoprotein (LDL), and total cholesterol; and raise the
good cholesterol or high-density lipoprotein level (HDL). Regular activity can
also increase insulin sensitivity in diabetic patients so that the body can use
glucose more effectively.
A combination of aerobic (also known as cardio) and resistance training is thought to be the best plan for reducing the risk of cardiovascular disease. An Australian study of overweight and obese participants published August 28, 2012 in journal ‘BMC Public Health’ found that engaging in both types of exercise provided greater benefits for weight loss, fat loss, and cardio-respiratory fitness than either cardio or resistance alone. In another study published online October 31, 2013 in journal ‘Sports Medicine’, researchers assess the evidence from 13 published investigations and two review articles and confirm the beneficial effects of regular physical activity on cholesterol levels. They also recommend doctors to encourage their patients to take up as much physical activity as possible and highlight to them the impact or appropriateness of aerobic exercise, resistance training or both to obtain optimal benefits. Besides improving circulation that may lower blood pressure and heart rate, aerobic exercise also increases one’s overall aerobic fitness, helps cardiac output (how well the heart pumps), helps control the blood glucose and reduce the risk of Type-2 diabetes. Resistance training, also known as strength training, uses machines, free weights, bands, or one’s own body weight to build muscle. Adding muscle can increases the metabolic rate in order to burn more calories even when one is at rest. Resistance training has a more specific effect on body composition as it can help reduce fat and create leaner muscle mass. How much exercise should one need? According to AHA, one should have aerobic exercise at least 30 minutes a day, at least 5 days a week, and have resistance training at least twice a week. For aerobic exercise, one can brisk walk, run, swim, cycle, play tennis and jump rope. Working out with free weights like hand weights or dumbbells, on weight machines, with resistance bands or through body-resistance exercises such as push-up, squats or chin-ups are some example of resistance training. For healthy people who are new to an exercise program, they should start with a short amount of time say 10 minutes, and gradually increase to 20 minutes and then to 30 minutes. People who already have cardiovascular disease should consult their doctor before proceeding to any sort of exercise program.
Exercise alone, however, would not significantly
reduce the LDL cholesterol levels. One should also watch the diet. Avoiding
saturated fat and trans-fat and adopting diet rich in monounsaturated and
polyunsaturated fats, vegetables, fruits, and whole grains. Date: August 29, 2019
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