Physical activity benefits the body and mind in several ways. It builds muscle, increases flexibility and balance, enhances blood and lymph circulation, improves cognitive function, and decreases depression. Regular exercise also strengthens your heart and boosts its function, reducing the risk of cardiovascular disease.
Those with cardiac-related health issues may require assistance with their physical needs. To avoid complications, cardiac rehabilitation may be recommended. Therapy includes a tailored exercise program, nutrition and lifestyle counseling, and education about your condition.
Check out the following sections for seven heart-healthy benefits and how they can help. Be sure to consult your doctor if you have a heart condition.
1. Strengthens Your Heart Muscle
Like other muscles, the heart requires regular exercise to increase its strength. The more you work out, the stronger your heart gets, improving its ability to pump blood.
Blood vessels, arteries, and capillaries widen, increasing blood flow. More fluid reaches your muscles, organs, and tissues, increasing overall function and improving your health.
2. Improves circulation & oxygen supply
Regular exercise boosts your heart rate, speeding up circulation. Faster respiration also increases oxygen levels in the blood, allowing more to reach your muscles.
In fact, studies show oxygen extraction levels range from 20-40% when resting but reach 70-80% during heavy exercise. Extra oxygen allows the muscles to convert glucose to energy more efficiently and recover faster when finished working out.
3. Reduces bad cholesterol
Lipids are fatty compounds associated with vitamin absorption, energy storage, and hormone production. They contain low-density lipoprotein (LDL) cholesterol, high-density lipoprotein (HDL) cholesterol, and triglycerides.
Though HDL cholesterol is beneficial, studies show too much of the other two are linked to cardiovascular complications. Regular exercise lowers bad cholesterol and triglyceride levels, reducing the risk of heart problems.
4. Lowers blood pressure
Poor lifestyle choices contribute to high blood pressure, including an unhealthy diet and lack of exercise. Blood vessels become clogged, stiff, and inflexible, forcing the heart to work harder to maintain circulation.
Regular exercise increases nitric oxide production, promoting the vessels to expand. They also become more flexible, encouraging smooth blood flow and reducing pressure.
5. Lowers stress
We experience stress repeatedly throughout our lives with minimal damage. However, chronic stress wreaks havoc, increasing inflammation and plaque buildup in the arteries. Such issues often lead to coronary artery disease, heart attack, arrhythmia, or heart failure.
Regular exercise reduces stress by increasing endorphins, calming your mind, and boosting your mood. It also counters the adverse cardiovascular effects of stress, preventing further damage.
6. Lowers blood sugar
The body obtains glucose from food, converting it into energy to maintain cell function. Unfortunately, too much glucose causes several issues, including increasing the risk of heart attack.
Luckily, regular exercise reduces such complications. When you’re active, insulin sensitivity increases, sending glucose to your cells. The contracting muscles also require more energy, absorbing excess blood sugar to keep moving.
7. Improves weight
Obesity increases LDL cholesterol and triglyceride levels, blood pressure, and blood sugar. Together, these significantly increase the risk of cardiovascular disease.
A healthy diet and regular exercise increase weight loss and reduce the risk of heart problems. Physical activity burns excess calories, helping you shed those unwanted pounds and putting less strain on your heart.
Resources:
- NIH, Physical Activity and Your Heart
https://www.nhlbi.nih.gov/health/heart/physical-activity/benefits#:~:text=When%20done%20regularly%2C%20moderate%2D%20and,levels%20in%20your%20blood%20rise - NCBI, Exercise Hyperemia and Regulation of Tissue Oxygenation During Muscular Activity
https://www.ncbi.nlm.nih.gov/books/NBK57139/ - PubMed Central, Oct. 31, 2013, Differential Effects of Aerobic Exercise, Resistance Training and Combined Exercise Modalities on Cholesterol and the Lipid Profile
https://pmc.ncbi.nlm.nih.gov/articles/PMC3906547/ - Harvard Health Publishing, Jan. 1, 2023, The many ways exercise helps your heart
https://www.health.harvard.edu/heart-health/the-many-ways-exercise-helps-your-heart - Mayo Clinic, Stress management
https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469 - American Diabetes Association, Blood Glucose and Exercise
https://diabetes.org/health-wellness/fitness/blood-glucose-and-exercise - Penn Medicine, Three Ways Obesity Contributes to Heart Disease
https://www.pennmedicine.org/updates/blogs/metabolic-and-bariatric-surgery-blog/2019/march/obesity-and-heart-disease#:~:text=Obese%20individuals%20require%20more%20blood,more%20common%20for%20obese%20individuals.
This content comprises informative and educational resources only and can not be considered as a substitute for professional health or medical guidance. Reliance on any information provided in this article is solely at your own risk. If you have any inquiries or apprehensions about your medical condition or health goals, talk with a licensed physician or healthcare provider.
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