Cardiovascular disease (CVD) is a leading cause of death worldwide. It includes conditions such as coronary artery disease, heart failure, arrhythmias and more.
While some risk factors like age and family history cannot be changed, lifestyle factors such as physical activity play a major role in cardiovascular health. Regular exercise is one of the best ways to prevent and manage CVD.
Exercise is one of the most effective ways to reduce your risk of cardiovascular disease. You’ll get stronger and more efficient as your body adapts to regular aerobic exercise. Your heart muscle will improve, and you’ll be better able to provide oxygen to all body parts.
It can also help you manage your weight, reduce inflammation, and promote better sleep, all of which can have a big impact on your cardiovascular health.
How Does Lack of Exercise Cause Heart Disease?
Physical inactivity is a significant risk factor for CVD. It contributes to other risk factors like obesity, high blood pressure, high cholesterol, and type 2 diabetes.
Sedentary behaviour causes the heart and cardiovascular system to become deconditioned and less efficient over time.
The heart has to work harder, arteries hbecome stiffer and less elastic, and circulation worsens. This increases the risk of heart attack, stroke, and other cardiovascular events.
How Can Exercise Prevent Cardiovascular Disorders?
Regular physical activity has numerous benefits for cardiovascular health:
- Strengthens the heart muscle: Exercise makes the heart stronger and more efficient at pumping blood.
- Improves circulation: Activity increases blood flow and reduces the risk of blood clots.
- Lowers blood pressure: Exercise helps the arteries stay flexible and open so blood can flow freely.
- Reduces inflammation: Physical activity has an anti-inflammatory effect throughout the body.
- Helps maintain a healthy weight: Exercise burns calories and reduces excess body fat, a risk factor for CVD.
- Improves cholesterol levels: Activity can raise “good” HDL cholesterol and lower “bad” LDL cholesterol and triglycerides.
- Reduces stress: Exercise is a healthy way to relieve stress and lower stress hormones that burden the heart.
Note: The Australian Bureau of Statistics recommends accumulating 150 to 300 minutes of moderate intensity physical activity or 75 to 150 minutes of vigorous intensity physical activity each week, or an equivalent combination of both. They also advise doing muscle strengthening activities at least 2 days each week.
What Are the Best Exercises to Prevent Heart Disease and Stroke?
The ideal exercise program for preventing CVD includes:
- Aerobic exercise, Also known as “cardio, ” includes any rhythmic, continuous activity that raises your heart rate and breathing. Examples include brisk walking, jogging, cycling, swimming, dancing, and jumping rope. Aerobic exercise improves circulation, lowers blood pressure and cholesterol, and strengthens the heart.
- Resistance training: Exercises with free weights, weight machines, resistance bands, or body weight (like push-ups) help build lean muscle mass. Strength training complements aerobic exercise and also benefits metabolism and bone health.
- Flexibility exercises: Stretching, yoga, and similar activities improve range of motion and relax blood vessels, relieving muscle tension and stress.
A well-rounded routine incorporating all of these elements is ideal, but any increase in physical activity is beneficial for the heart. Even short bouts of exercise throughout the day can add up.
Is There a Specific Exercise to Reduce Cholesterol?
While any type of exercise can help improve cholesterol levels by raising HDL and lowering LDL and triglycerides, some forms may be particularly beneficial:
- High-intensity aerobic exercise: Activities like jogging, fast cycling, and swimming laps are most effective for reducing “bad” LDL cholesterol.
- Resistance training: Moderate- to high-intensity strength training also helps improve cholesterol profiles.
The key is working at a level that raises the heart rate. The American Heart Association recommends exercising at 50-85% of your maximum heart rate for the most cardiovascular benefit.
How Does Regular Exercise Improve Cardiovascular Function?
Over time, consistent physical activity leads to lasting changes in the cardiovascular system:
- The heart becomes more efficient and pumps more blood with each beat, so it doesn’t have to beat as fast during rest or exercise.
- Resting blood pressure goes down.
- The arteries become more flexible and open, improving blood flow.
- Levels of inflammation go down throughout the body.
Exercise also has indirect benefits for heart health, like relieving stress, improving sleep, and boosting mood and overall well-being. It can help people quit smoking, which is a major risk factor for CVD.
What types of exercise are best for heart health?
- Brisk walking
- Jogging or running
- Swimming
- Cycling
- Dancing
Options for strength training include:
- Free weights
- Weight machines
- Resistance bands
- Your own body weight (think push-ups and squats)
Note: It’s also important to include flexibility and balance exercises like stretching and yoga.
If you’re new to exercise, start slowly and gradually increase your activity level over time. Even short bouts of exercise offer benefits. The key is to move more and sit less throughout the day.
Final Note
In summary, exercise is a powerful tool for preventing and managing cardiovascular disease.
Even small increases in physical activity can make a big difference for heart health. Working with an exercise physiologist is a great way to develop a safe, effective cardiovascular exercise program.
An Australian dietitian can also provide guidance on heart-healthy eating to complement an active lifestyle. For those with disabilities, these services may be covered under NDIS eligibility.
To get started on the path to a healthier heart, contact us today. Our team can help you incorporate more movement into your life and reduce your cardiovascular risk with a personalised exercise plan.
