Exercise is widely acknowledged as a cornerstone of better health, and its role in improving overall wellness has become increasingly clear. However, the World Health Organization (WHO) reports that 27% of adults fail to meet the recommended levels of physical activity, and the situation is even more concerning for teens, with a staggering 80% not getting enough exercise.
Physical inactivity is one of the most significant behavioral risk factors for heart disease and stroke. The message is clear: exercise, alongside a nutritious diet, is essential for protecting the heart and reducing the risk of cardiovascular diseases (CVDs).
So why is exercise such a powerful tool in safeguarding heart health? It reduces high blood pressure, helps maintain a healthy weight, and combats inflammation throughout the body—factors all directly tied to cardiovascular wellness.
But not all exercise is created equal. Research shows that three types of exercise can significantly improve heart health:
- Aerobic Exercise: These activities elevate the heart rate and improve circulation. They lower blood pressure and heart rate, enhancing overall cardiovascular fitness. Think walking, cycling, swimming, and even recreational sports like tennis or racquetball. These activities pump your heart and revitalize your circulation.
- Resistance Training: Not only does this help reduce body fat, but it also builds lean muscle mass. Resistance training can include bodyweight exercises, free weights, resistance bands, or machines. Combining aerobic and resistance exercises can also improve your cholesterol profile, lowering bad (LDL) cholesterol while boosting good (HDL) cholesterol levels.
- Flexibility and Stretching: While stretching doesn’t directly target heart health, it plays a crucial role in overall fitness. Flexibility exercises keep you agile, help prevent injuries, and reduce soreness after workouts, which supports consistent, long-term physical activity.
Additionally, daily activities can also contribute to your physical activity levels. Simple habits like taking the stairs, biking to work, adding extra time for yard work, or walking briskly during lunch can make a significant difference. Every little bit counts toward a healthier heart.
For those who haven’t exercised in a while or are unsure where to start, it’s wise to consult a health professional, such as an Accredited Exercise Physiologist (EP). These experts can assess your health, create a personalized exercise plan, and guide you to avoid injuries as you get started on your fitness journey.
For adults aged 18–64, the WHO recommends:
- 150–300 minutes of moderate-intensity aerobic activity, or 75–150 minutes of vigorous-intensity activity, spread across the week.
- A blend of both moderate and vigorous activity on most days is ideal.
- Strength-building exercises at least two days a week, focusing on all major muscle groups.
- Stretching exercises should follow each workout to maintain flexibility and reduce muscle tension.
For older adults, the WHO emphasizes multi-component activities that include balance and stability training to prevent falls and injuries. These exercises, which target core strength and coordination, are essential for maintaining independence and preventing accidents as we age.
Alongside exercise, your diet plays a pivotal role in heart health. A heart-healthy diet can lower your risk factors for cardiovascular disease. Here are some tips for nourishing your heart:
- Eat a balanced diet: Aim to include a variety of foods from all food groups—vegetables, fruits, grains, protein sources, and dairy.
- Watch portion sizes: Mindful eating and portion control can help prevent overeating and maintain a healthy weight.
- Choose nutrient-dense options: Prioritize foods rich in vitamins, minerals, and fiber, such as fresh fruits and vegetables, whole grains, and lean proteins.
- Avoid excess sugar: Minimize sugary foods and drinks, as they can increase your risk of diabetes and heart disease.
To protect your heart, steer clear of:
- Processed foods: These often contain unhealthy fats, high sodium, and low nutritional value.
- Saturated and trans fats: Found in many fried and packaged foods, these fats increase your bad cholesterol levels.
- Excess salt: Too much salt contributes to high blood pressure, so aim to reduce your sodium intake.
- Excessive sugar: Too much sugar can lead to obesity and diabetes, which are risk factors for heart disease.
- Excessive alcohol: Stick to the recommended limit—two drinks for men, one for women—to avoid putting strain on your heart.
A heart-healthy lifestyle doesn’t stop with exercise and diet. Other key factors include:
- Quitting smoking: Cigarette smoke contains chemicals that damage blood vessels, reducing oxygen in the blood and forcing the heart to work harder. If you quit, your heart disease risk drops dramatically—within a year, it can be reduced to half that of a smoker.
- Maintaining a healthy weight: Carrying extra weight raises your chances of developing heart disease. Even modest weight loss (just 3–5%) can improve your heart health by reducing fat levels in your bloodstream.
- Quality sleep: Poor sleep is linked to higher risks of heart disease, diabetes, and high blood pressure. Aim for at least 7 hours of quality sleep each night. Stick to a regular sleep schedule to support your heart’s well-being.
- Managing stress: Chronic stress can contribute to high blood pressure and heart disease. Try relaxation techniques like yoga, deep breathing, or mindfulness to calm your mind and reduce stress.
- Regular health check-ups: Regular doctor visits to monitor blood pressure, cholesterol, and blood sugar levels are essential for staying on top of your heart health and addressing potential issues early.
Research shows that some infections, such as gum disease, can also increase the risk of heart disease. Keeping up with routine dental care and getting necessary vaccinations can help reduce these risks.
Being active is just one piece of the puzzle in maintaining a healthy heart, but it’s a powerful one. When combined with a nutritious diet, avoiding smoking, maintaining a healthy weight, managing stress, sleeping well, and visiting your doctor regularly, you can build a solid foundation for heart health. Even small changes add up over time—so don’t wait for the “perfect moment” to start making healthier choices. It’s never too late to improve your lifestyle, and your heart will thank you for it!