ON A ROAD TO
HEALTHY HEART
Everyone knows that heart health begins with putting exercise at the top of your priority list. Sedentary lifestyle poses as great of a health risk, contributing to heart disease, diabetes, hypertension, cancer, depression, arthritis and osteoporosis.
The heart muscle takes in glucose in response to increased energy needs—like regular exercise–it is better protected against heart attacks. Any kind of endurance training leads to the stronger, metabolically younger heart. If the heart remains sedentary, it will go into an energy-deprived state, which raises the risk of a heart attack.
Healthy weight is also an important factor to consider when it comes to your risk of heart disease. A high body mass index (or large waist), visceral fat and inflammation are all linked to heart disease and a consistent exercise lifestyle is key to combating these things. It is important to note, you can be thin and underweight and still hold dangerous fat around your organs, so thin people still need to incorporate fitness into their lives.
Any form of aerobic exercise, such as walking, running, biking or swimming, can improve your cardiovascular fitness. Interval training — alternating short bursts of high-intensity activity with less intense activity — is especially effective. Here’s why:
Interval training challenges your heart by putting it into the maximal heart rate zone for short bursts of time. Getting your heart rate back up after a short rest challenges your heart muscle in a way that makes it operate more efficiently.
Resistance training, also called strength training, has benefits for your heart, too. Long-term resistance training can help lower blood pressure. Resistance training also increases muscle mass. This makes it easier for your body to burn calories and maintain a healthy weight, which helps keep your heart healthy.
Doing some physical activity is better for your heart than doing nothing. People of all types, shapes, sizes and abilities can benefit from being physically active. One thing is sure – the more physical activity you do, the more benefit you gain. However, if you haven’t been active for a while, start at a comfortable pace. Gradually increase your exercise intensity and duration as your body adapts to regular activity. Keep in mind that heart-healthy benefits of physical activity are far greater than your chances of getting hurt.
The simplest change you can make to improve your heart health is to replace sedentary behavior with any lighter-intensity activities like walking. Take the stairs instead of the elevator, walk briskly around the mall, or take a dance class. Choose activities that are appropriate for you right now.
