Basics
The American Heart Association (AHA) reports that by not exercising, people put themselves at danger of developing heart disease. Coronary artery disease results from the buildup of fatty deposits, calcium, cholesterol and other substance in the arteries, which carry blood supplies to the heart. In addition to preventing heart disease, regular exercise also can help patients recover from heart attacks and strokes and prevent further damage to the cardiovascular system. Doctors at the Mayo Clinic report that heart disease is the leading cause of death among men and women, in part because of sedentary lifestyles. Combined with other lifestyle changes, such as eating healthy and quitting smoking, exercise can drastically improve the odds of avoiding serious heart conditions.
Secondary Causes
In addition to artheriosclerosis, or clogged arteries, other risk factors that are prevalent from lack of exercise include obesity, hypertension, diabetes and low levels of good LDL cholesterol, all of which lead to coronary heart disease. Insulin resistance is a common side effect of aging that is exacerbated by lack of exercise. Activity can help to move insulin through the body and decrease the risk of developing diabetes in later adulthood. Physical exercise also controls blood lipid abnormalities, which can lead to irregular blood flow. Exercise also can improve mental functions and reduce stress, another leading contributor to heart disease. Aerobic exercise can help to maintain healthy blood pressure and keep the heart pumping strong. Researchers at the American Federation for Aging report that lack of exercise may have a more significant effect on the risk of developing heart disease than diet.
Levels
The AHA recommends moderate to heavy exercise at least 30 minutes on most days. Walking is an excellent form of activity that can help decrease the risks of developing heart disease. Ideally, the AHA reports that aerobic activity performed at levels that raise the heart to an average of 50 percent capacity for 30 to 60 minutes a day can improve the heart, lungs and circulation significantly. The time and levels of activity can be broken up into 10- or 15-minute intervals for equally effective results. Exercise in small increments that are performed while doing everyday activities also can improve heart health. Simple lifestyle activities such as walking up stairs, gardening and housework are recommended for older adults to keep moving. By performing regular exercise, patients increase their ability to do more, leading to more significant improvements in the heart's ability to function properly.
