Coronary artery disease is the leading cause of death among men and women in the United States, reports MedlinePlus. Simple lifestyle changes have a tremendous impact when it comes to preventing and even reversing heart disease, and exercise is one of the most important of those changes.
Cause
Coronary artery disease occurs when blood vessels that supply your heart with oxygen and blood are damaged. This most often occurs when plaque builds up inside the arteries, narrowing them, says MayoClinic.com. Blood flow to the heart may then slow or stop entirely, producing symptoms including chest pain, shortness of breath and heart attack. Physical inactivity is one of the biggest risk factors for developing coronary heart disease, according to the American Heart Association.
The Role of Exercise
Regular exercise can help prevent obesity, diabetes, high blood pressure and high cholesterol, which are all major contributors to coronary artery disease, the Mayo Clinic says. Aerobic exercise also helps your heart work more efficiently over time and your arteries to better supply your heart with blood, according to the Healing Heart Foundation.
Weight Loss
If you're overweight, exercise is even more important for preventing and reversing coronary artery disease, because obesity usually worsens other risk factors. Aim to exercise for 60 to 90 minutes every day, MedlinePlus says, and follow a nutritious diet to accelerate weight loss. If 60 minutes is too difficult, start with whichever amount of time your body can handle and increase the time gradually. Get your doctor's permission before beginning an exercise regimen.
Guidelines
If you're already at a healthy weight, the American Heart Association recommends at least 30 minutes of exercise most days of the week. Aim for moderate to vigorous-intensity aerobic exercise that elevates your heart rate to 50 percent to 85 percent of its maximum, the Mayo Clinic says. Virtually any aerobic exercise is appropriate, but the AHA suggests brisk walking, jogging, hiking, running, rowing, swimming, stair-climbing and sports such as soccer and basketball that require continuous running.
Considerations
Even 30 minutes of daily exercise can sound daunting for people who are usually sedentary. But exercise is just as beneficial when split into smaller increments, such as two 15-minute workouts, as it is when done continuously, says the Healing Heart Foundation. Finding activities you enjoy and working them into a schedule that works for you are essential for sticking with an exercise plan long-term and keeping your heart as healthy as possible. Even moderately intense exercise such as tennis, yard and house work, dancing and strolling the neighborhood have some cardiovascular benefits as well.
