Did you know that taking a brisk walk every day can strengthen your heart, improve your circulation, and reduce your risk of heart disease? Women who exercise regularly have a significantly lower risk of an early death or fatal cardiovascular event, such as a heart attack or stroke, according to a National Institutes of Health-supported study. Despite these significant benefits, women, on average, tend to exercise less than men. This article reviews the types of activities that can provide heart health benefits, explains which exercises are safe for women who have cardiovascular disease, and aims to inspire women to add extra movement to their lives.
Fountain of Youth
Cardiovascular disease remains the leading cause of death for women in the United States, and the risk increases significantly after menopause due to hormonal changes, making heart health a critical concern for women over age 50. Regular exercise strengthens the heart muscle, allowing it to pump blood more efficiently and effectively.
“Physical activity is the fountain of youth; it is good for your mood, sleep, memory, immune system, and your heart,” says Holly S. Andersen, MD, director of education & outreach, The Ronald O. Perelman Heart Institute, The New York Presbyterian Hospital, Weill Cornell Medicine. “Exercising for just 20 minutes a day has been shown to reduce premature death rates by 50 percent in women,” she notes.
Is It Safe?
It is not uncommon for women who have had a heart attack or stroke to worry that exercise-induced exertion might be dangerous for them. However, research shows that exercise after a cardiovascular event can be beneficial. For instance, a study published in the Journal of the American Heart Association found that people who participated in regular physical activity in the year following a heart attack had a significantly lower risk of death compared with those who remained inactive. Also, post-stroke rehabilitation guidelines recommend moderate aerobic exercise to enhance physical fitness, balance, and quality of life.
Improve Heart Health with Exercise
Exercise improves blood flow throughout the body, leading to better oxygen delivery to tissues, which allows the heart to perform more efficiently. This list can help you decide which physical activity is right for you.
Moderate-impact aerobic exercises: Brisk walking, swimming, cycling, and dancing improve cardiovascular endurance, helping to maintain heart health. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week. “Remember, your non-exercise time is also important, says Dr. Andersen. “Prolonged sitting predicts cardiovascular risk. Be active throughout your day, and get up and move.”
Low-impact aerobic exercises: Walking, stationary cycling, and water aerobics are great for those recovering from heart issues. These exercises are gentle yet effective in improving heart function and circulation.
Strength training: Using light weights or resistance bands can help improve muscle strength and metabolism, reducing the workload on the heart. It’s recommended to do strength training exercises at least two days a week. “Strength training has favorable effects on the cardiovascular system. It improves functional capacity, exercise tolerance, and quality of life in patients with heart failure,” says Dr. Andersen.
Flexibility and balance exercises: Yoga, Pilates, and tai chi improve flexibility and balance, and reduce stress, indirectly benefiting heart health by lowering blood pressure and stress.
The post A Daily Exercise Routine Reduces the Risk of Heart Disease appeared first on University Health News.