Exercise for Heart Health.

Chances It is a saying we hear all the time - ‘exercise is good for your heart health’.

But what impact does exercise ACTUALLY have on the structure and function of your heart? And what sort of exercise do you need to be doing to see these benefits?

Cardiovascular disease (CVD) is still the leading cause of death worldwide and in Australia. These rates are higher for individuals living in rural or remote communities.

The heart is a muscle, which means like any of our other muscles, it benefits from exercise. The heart can become stronger, which means it can more efficiently pump blood out to the other working muscles. The muscles also become better at pulling oxygen out of the blood, reducing the need for the heart to pump more blood to the muscles. It can also improve blood flow, which can lower blood pressure, as well as increasing the ability to manage cholesterol and blood glucose. Regular exercise can also reduce inflammation within the body.

Numerous studies have found low levels of physical activity are associated with a higher prevalence of most CVD risk factors - hypertension, obesity, dislipidemia, metabolic syndrome, depression and type 2 diabetes. There is also a strong inverse relationship between physical activity levels and CVD and all-cause mortality. 

So how much exercise do I need to be doing to see these benefits?

The Australian Physical Activity Guidelines recommend that adults should be participating in 150 minutes of moderate intensity physical activity per week. That works out to be around 30 minutes on 5 days of the week. If you are just starting, or haven’t exercised in a little while, the 30 minutes can be broken up throughout the day - maybe into 2 x 15 minute efforts. The guidelines also recommend that 2 sessions of resistance exercise be completed, targeting all major muscle groups. In addition, it is recommended to break up long periods of sitting - if you work at a desk all day, or spend long periods of time on the couch in front of the TV, try setting an alarm on your phone to get up and walk/move your legs around at least once per hour. 

Aerobic exercise involves activities that get your heart rate up, including brisk walking, swimming, bike riding, or dancing. 

Moderate intensity means that your heart will be beating faster, and you’ll be breathing a little harder than normal, but you can still talk/maintain a conversation.

So if you’re currently inactive and don’t have any underlying health concerns - today is the best day to get started and get out for a walk or a bike ride - your heart will love you for it!

If you need some assistance with getting started, or have any exercise-related questions, feel free to give us a call or book an appointment online with one of our Exercise Physiologists today!