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HowToPreventHeartDisease.com |
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Why Exercise Important For Heart Disease Prevention? Healthy diet is no doubt important, but people do need to have regular physical activities or exercises in order to achieve a healthy lifestyle. Regardless of age, weight or physical abilities, exercises or physical activities can help prevent many health problems, especially heart disease. It is proven heart health improves with just 30 minutes of exercise on most days. Any exercise can work as long as the activity is vigorous enough to raise the heart rate. World Health Organization (WHO) recommends that all healthy adults aged between 18 and 64 should do at least 150 minutes of moderate-intensity aerobic physical activity throughout the week or do at least 75 minutes of vigorous-intensity aerobic physical activity throughout the week or an equivalent combination of moderate- and vigorous-intensity activity. Aerobic activity should be performed in bouts of at least 10 minutes duration. Examples of aerobic exercise include brisk walking, jogging or running, swimming, cycling, jumping rope, climbing stairs at home or at work, playing sports, such as tennis, soccer, or basketball. Exercises strengthen other muscles in the body and help the heart muscle become more efficient and better able to pump blood throughout the body. This means the heart pushes out more blood with each beat, allowing it to beat slower and keep the blood pressure under control. With regular exercise, the body's tissue does a better job of removing oxygen from the blood. This allows the heart to work more efficiently under stress and decreases the shortness of breath during high-intensity activities.
Meanwhile, exercise allows better blood flow in
the small blood vessels around the heart. Blockages in these arteries can lead
to heart attacks. Exercise increases the levels of HDL cholesterol (good
cholesterol) that lowers heart disease risk by flushing the artery-clogging LDL
(bad cholesterol) out of the system.
However, routine physical activities can be as good as exercise, which is ideal for older people who do not often perform much formal exercise. Physical activities may include leisure time physical activity (walking, dancing, gardening, hiking, swimming), transportation (walking or cycling), occupational (work), household chores, play, games, sports or planned exercise, in the context of daily, family, and community activities. Swedish researchers followed 4,232 participants aged 60 years and above in Stockholm, Sweden, and tracked their cardiovascular health for around 12.5 years. Their analysis indicates that those who were most active on a daily basis had a 27 percent lower risk of a heart attack or stroke and a 30 percent reduced risk of death from all causes, irrespective of how much regular formal exercise was taken. The findings were published October 28, 2013 in the ‘British Journal of Sports Medicine’. Routine activities such as gardening, according to researchers, can be as good as exercise for the over-60s because they increase overall energy expenditure. Prolonged sitting, on the other hand, drives down metabolic rate to the bare minimum, while standing up and physical activity increase it. Sitting down can also disrupt the skeletal muscle's normal hormone production, with potential negative impacts on other body organs and tissues. In a report published September 4, 2018 in the journal ‘Lancet Global Health’, WHO pointed out that 28 percent of adults globally do not exercise, putting them at higher risk for diseases like hypertension and diabetes. New research also found that not exercising can pose a greater harm to the health than smoking, diabetes, or heart disease. A study published October 19, 2018, in the journal ‘JAMA Network Open’ reported that better cardiorespiratory fitness was associated with living longer, while extreme aerobic fitness provided the greatest benefits, especially to patients over 70 and patients with hypertension.
There are multiple ways of accumulating the total
of 150 minutes per week. The concept of accumulation means people can perform
activities in multiple shorter bouts, of at least 10 minutes each, spreading
throughout the week, and then adding together the time spent during each of
these bouts, for instance, 30 minutes of moderate-intensity activity 5 times per
week. One just need to change a few daily habits and be active in as many ways
as possible every day. Date: February 7, 2019
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