Can regular exercising reduce the rate of heart diseases?

Amidst rising cases of heart attacks and heart diseases, the need for regular exercising is more imperative than ever.

The question on everyone’s minds these days is pretty simple: What can be done to prevent or reduce the chances of fatal heart diseases? As clips and stories of regular people suffering heart attacks and strokes out of the blue continue to go viral on social media, fear has gripped the general public.

It must be kept in mind that the heart is not a difficult and complex organ, but acts like any other muscle in the body. It is no secret that muscles become stronger, healthier, and more efficient when utilised regularly while those that aren’t active start to show signs of weakening and atrophy.

That is exactly the same case with the heart as well whose primary role is to pump blood through the body and continue to perform its functions with as less strain as possible.

For this reason, exercising regularly is a great idea as it helps the heart to stay healthy longer and improves its strength and efficiency. Regular exercise also helps to keep arteries and other blood vessels flexible, ensuring good blood flow and normal blood pressure.

What do statistics suggest and how real is the danger of inactivity to the heart? According to research from the University of South Carolina, men who reported more than 23 hours a week of sedentary activity had a 64 percent greater risk of dying from heart disease than those who reported less than 11 hours.

A sedentary lifestyle is one of the top contributors and increases the risk of heart diseases. Some other factors that make it worse are high blood pressure, high cholesterol, smoking, drinking, and obesity.

So, how does exercise benefit the heart and which exercises are most recommended?

Exercise helps in regulating the blood pressure and stimulates ‘nitric oxide’ which keeps blood vessels open. It is also easier to achieve a normal body weight and prevent obesity. Moreover, exercises reduce the inflammation throughout the body and improves the muscles’ ability to pull more oxygen from the bloodstream.

Regular activity also reduces stress hormones that put greater burden on the heart and they also increase good cholesterol.

While exercise has benefits in and of itself, the best way to prevent heart disease is to combine exercise with a healthy diet. Exercise is a great long-term option, but reducing caloric intake in order to reduce weight is a great short-term option to reduce the risk of heart diseases.

The best exercises that are recommended for the heart are those that put a strain on the cardiovascular system and get you breathing more rapidly. These are aerobic exercises like jogging, brisk walking, running, swimming, cycling. These exercises should be combined with resistance training like weightlifting for the best possible results.

Now that we know the benefits of exercises and which are the best options, how much of it should be done? Studies show that exercising for even 30 minutes for five days a week improves the health of the heart considerably and reduces the risk of heart diseases massively. This number not only includes active exercising but also physical activities like climbing stairs, playing sports, walking, jogging, swimming, biking, and more.