The Impact of Exercise in Heart Disease Prevention

Published December 21, 2023 | By Lisa Nelson, RD

Guest post by Dr. Rachelle Sultana, PhD, AEP, M Clin Ex Phys, B Ex Sp Sci

By now, the role of physical activity and exercise in promoting better health is universally accepted. However, the World Health Organization (WHO) reports that 27% of adults do not meet its recommended levels of physical activity. If we factor in adolescents, the figure jumps to a staggering 80%.

Physical inactivity is among the most important behavioral risk factors for cardiovascular diseases (CVDs) such as heart disease and stroke. It is clear that exercise, along with a healthy diet, is crucial in preventing heart disease.

Best exercises for heart health

Exercising regularly offers many positive benefits for heart health. Exactly why is exercise good for the heart? Well, it can help lower your blood pressure, support you in maintaining a healthy body weight, and reduce inflammation throughout your body.

Having said that, what type of exercise is best for your heart? Studies show that 3 kinds of exercise can boost your heart’s health:

Aerobic exercise

Aerobic exercise pumps the heart and can help improve circulation, lower your blood pressure and heart rate as well as improve your overall aerobic fitness. Good examples of aerobic exercise include walking, cycling, swimming and aquatic exercises, and racket sports.

Resistance/strength training

Training with resistance can help reduce body fat and build lean muscle mass. You can do resistance training using your body weight, free weights such as dumbbells, exercise bands, or exercise machines.

Studies show that combining aerobic exercise with strength training may help lower LDL or bad cholesterol and raise HDL or good cholesterol levels.

Stretching

While flexibility training doesn’t contribute directly to heart health, stretching can help improve your musculoskeletal health, which in turn supports your ability to exercise. Stretching enables you to stay nimble and avoid injuries. It can also help keep you from getting overly sore after a workout.

Being active in other ways can also contribute to better overall health. There are a lot of daily chores and tasks that you can add to your daily dose of physical activity. These include taking the stairs instead of riding the lift, cycling to work in lieu of driving, adding an extra 30 minutes of yard work, carrying an extra bag of groceries, or taking a brisk walk during your lunch break at work. The list is endless.

Whether you’ve been sedentary for a while or want to embark on an exercise program but don’t know where or how to start, it’s smart to first consult with a qualified Health Professional such as an Accredited Exercise Physiologist (EP) before commencing with your exercise routine. Your EP will help you get started on the most appropriate exercises by first assessing your health condition and then creating a program suited to your needs and condition. Having an EP to guide you is also important in helping you avoid injuries.

Physical activity and exercise: how much is recommended

For adults aged 18-64 years old, the WHO recommends the following volume and frequency of exercise:

Aerobic exercise

150-300 minutes of moderate-intensity aerobic activity or 75-150 minutes of vigorous activity aerobic activity
a combination of moderate- and vigorous-intensity activity preferably on most days of the week

Resistance/strength training

Strength-building exercises at least two times on non-consecutive days a week
Do resistance training that covers all the major muscle groups (back, legs, chest, shoulders, hips, arms, and core)

Flexibility training

Stretching exercises are ideally done after each workout, covering all the muscle groups you’ve trained in your workout.

For older adults, the WHO recommends doing various multi-component activities that put an emphasis on functional balance and stability for two or more days weekly to help in falls and injury prevention. Balancing exercises target your lower back, legs, and core muscles and may help in improving your stability and coordination.

The role of diet in heart disease prevention

Aside from physical activity, what you put in your body is also crucial in helping prevent heart disease. Diet is another way to reduce your risk factors for cardiovascular disease.

Here are some tips on how to eat for better heart health:

Choose foods from each food group (vegetables, fruits, grains, dairy, protein sources)
Pay attention to portion sizes or the amount of food or beverage you consume in one sitting
Eat plenty of fresh fruits and vegetables
Consume a lot of foods high in fiber
Make nutrient-dense choices such as eating plain yogurt with fruit instead of a dessert full of sugar or drinking water as a substitute for sipping soda

For your heart’s sake, avoid these:

Processed foods
Foods high in saturated and trans fat
Too much salt – this can aid in lowering your blood pressure
Too much sugar – avoiding excess sugar can help you avoid the risks of getting diabetes
Too much alcohol – the guidelines put a cap of two drinks for men per day, one drink for women

Other strategies for better heart health

A heart-healthy lifestyle involves a number of factors. We’ve already covered two: exercise and diet. The other factors include the following:

Quit smoking now

Tobacco contains chemicals that can damage the blood vessels and arteries of the heart. Smoking also lowers the levels of oxygen in the blood, making the heart work harder. Whether you’ve been smoking for a long time or just new to smoking, quitting now confers benefits. Think about this: A year after quitting, your risk for heart disease can drop to half of that of a smoker.

Keep a healthy weight

Being overweight increases your chance of getting heart disease. The body mass index (BMI) can be a useful tool to find out whether you’re overweight. A small weight loss may seem negligible and trivial, but even just a 3-5% weight loss can help lower the level of your triglycerides, a kind of fat.

Sleep soundly

Studies have shown that people who don’t sleep soundly have increased risks of diabetes, depression, high blood pressure, obesity, and heart disease. So, put in at least seven hours of good-quality sleep daily. Setting a daily sleep schedule and sticking to it is a good strategy to get sound sleep every day.

Manage your stress levels

Life can get overwhelming at times and being perenially stressed can put you at risk for high blood pressure and heart disease. Some good tactics to employ to help manage stress include practicing yoga, meditation, and relaxation exercises.

Get regular screening

Visiting your doctor regularly and getting screened for blood pressure, cholesterol levels, and diabetes can help you nip potential health problems in the bud.

Keep infections in check

Studies have shown that some infections such as gum disease may lead to heart disease. Consult your doctor if you need vaccination to keep infections at bay.

How to keep your heart healthy

Being active is an important component of a heart-healthy lifestyle. Staying on the move, coupled with eating a healthy diet, avoiding tobacco, getting enough sleep, managing stress, avoiding infections, and visiting your doctor regularly are all part of keeping your heart healthy. Even small changes that you implement can add up. Always remember that it’s never too late to start an exercise regimen or tweak your lifestyle choices. Your heart will thank you for it.

About the author:

Rachelle Sultana is a highly qualified expert in exercise physiology and clinical exercise. With a PhD and multiple degrees, she combines academic knowledge with practical experience to promote a healthier lifestyle. Follow her on LinkedIn | Instagram

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Posted in Heart Health