Regular exercise like playing sports is one of the best things you can do to maintain your heart health. What exercise is best? You may have heard the saying that “the best exercise is the one you do.” Although this statement is true, there is a little more to it. Intensity, frequency and duration all play a role in improving and maintaining a healthy heart.
The benefits of physical activity for your heart are multifaceted. Exercise can help reduce your risk for heart disease by strengthening the heart muscle, lowering blood pressure and heart rate, improving circulation, and helping to control cholesterol and blood sugar levels. Being active also helps you maintain a healthy body weight: another factor that is critical for heart health.
The positive effects go even further than simply modifying risk factors for heart disease. People who exercise regularly often make healthier diet choices, have better quality sleep, and have lower stress levels. All of those things can improve heart health. People who participate in team sports foster more social connectivity, which is linked to a lower risk of cardiovascular disease and increased longevity.
These lifestyle improvements (combined with the direct heart benefits) can significantly improve heart health. Moreover, they can improve your overall well-being and quality of life.
Which Exercise Should I Choose?
The American Heart Association (AHA) recommends a mix of strength training (resistance or weight training) and aerobic exercise. Aerobic activity should include both moderate-intensity and vigorous-intensity exercise, which are determined by heart rate targets rather than the type of exercise.
Activities like walking or swimming may be moderate-intensity exercise for many people, but they can become vigorous-intensity workouts if you pick up your speed. That’s why the best way to measure intensity is by heart rate. A moderate exercise intensity is generally 50% to 70% of your maximum heart rate while a vigorous intensity is 70% to 85%. If you don’t know your maximum heart rate, you can calculate it by subtracting your age from 220.
How Much Exercise Do I Need?
The current AHA recommendation for adults includes a minimum of:
- 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity (or a combination of the two) every week
- Strength training twice per week
Studies show that getting more than the minimum recommended amount of weekly activity (up to a certain point) further lowers your risk of dying from heart disease. This is great news for anyone wanting to improve their heart health. However, it’s important to make increases gradually and not overdo it in either duration or intensity.
Playing strenuous sports or training too hard can also pose risks. This is especially true if you have a preexisting heart condition. That’s why we recommend getting a checkup before taking up a new sport or significantly increasing your activity level. Diseases like high blood pressure and some other heart conditions do not usually have noticeable symptoms. Therefore, it is possible to have a heart concern and not know it.
Once you have the “all clear,” start gradually. Listen to your body as you build exercise duration and intensity. Make sure to fuel your body properly and stay hydrated. You should also include rest and recovery days in your exercise schedule. Don’t forget to enjoy yourself, too. Exercise can be as beneficial for your mind and soul as it is for your body.
The team at Advanced Cardiovascular Specialists consists of North Louisiana’s leading experts in cardiovascular care. For more information or to schedule an appointment, please call our office at (318) 798-9400.