Cardiovascular disease is a grouping of disorders that affect the health of the heart and blood vessels. According to the American Heart Association, some of the more common include high blood pressure, coronary heart disease, heart failure and stroke. But conditions like cardiomyopathy, atherosclerosis, arrhythmias, valvular heart disease and congenital cardiovascular defects are also defined as cardiovascular diseases. While age and genetics do play roles in the development of these disorders, physical inactivity can greatly increase your risk, making exercise an important facet in the prevention of cardiovascular disease.
Moderate-Intensity Aerobic Activity
The American Heart Association recommends moderate-intensity aerobic activity to prevent cardiovascular disease. For an activity to be considered aerobic, it must involve repeated movements of major muscle groups that elevate your heart rate. Healthy adults between the ages of 18 and 65 should engage in 30 to 60 minutes of moderately intense aerobic activity at least five days a week. Older adults and individuals with physical limitations should consult with a health-care provider to determine the appropriate level of activity.
Moderately intense aerobic activities are basically equivalent to a brisk walk, but also include biking, hiking, swimming and rollerblading at a leisurely level.
Vigorous-Intensity Aerobic Activity
The American Heart Association also recommends vigorous-intensity aerobic activity to prevent cardiovascular disease. Healthy adults between the ages of 18 and 65 should engage in 20 minutes of vigorously intense aerobic activity three days a week. Much like moderate-intensity aerobic activity, older adults and individuals with physical limitations should consult with a health-care provider to determine the appropriate level of activity.
Vigorous aerobic activities are equivalent to jogging, but also include biking, rollerblading, cross country skiing, swimming and playing basketball, volleyball and soccer. Some of the activities are the same between moderate and vigorous activity levels. The difference is the intensity level of the activity.
Muscle-Strengthening Activity
Though not as directly beneficial in the prevention of cardiovascular disease, muscle-strengthening activities are an important facet to maintaining strength and endurance. Strength and endurance are crucial in performing either moderately intense or vigorously intense activities. The American Heart Association suggests eight to 10 strength-training exercises two or more nonconsecutive days each week. Eight to 12 repetitions of each exercise that prompt muscle fatigue is best. Weight lifting, stair climbing and resistance exercises are all considered muscle-strengthening activities.
