Whether you have been running for years or plan on trying it for the first time, a regular running routine can significantly decrease your risk of heart disease. Along with other forms of vigorous cardiovascular activity, running helps to strengthen the heart and keep it healthy through the years. Whether you have already been diagnosed with heart disease or are trying to prevent it, the benefits of running are tremendous.
Heart Disease
The label of "heart disease" is given to any medical disorder that impairs the heart's ability to function. Common types of heart disease include coronary artery disease, abnormal heart rhythm, congenital heart disease and heart failure. Some risk factors for heart disease cannot be controlled, including family history, age over 65 and female gender after menopause. However, there are several heart disease risk factors that can be controlled through lifestyle changes. These modifiable risk factors include cigarette smoking, high blood pressure, high cholesterol, being overweight, lack of exercise and excess stress.
Exercise Recommendations
To reduce the risk of heart disease, the American Heart Association recommends at least 30 minutes of moderate to intense physical activity most days per week. During these exercise sessions, your heart rate should reach about 85 percent of your maximum heart rate. If necessary, break the 30-minute session down into two 15-minute sessions or three 10-minute sessions. The best types of exercise for heart disease prevention include brisk walking, aerobic exercise, running, cycling, swimming and any sports that involve continuous running.
Benefits of Running
The major benefit of running is that it provides the heart with an excellent workout. As the heart becomes stronger, it also becomes more efficient at pumping blood throughout the body. As a result, the blood pressure lowers, the arteries retain their elasticity and the heart muscle stays strong. Running also strengthens the bones, muscles and joints throughout the body. Along with other forms of exercise, running can also relieve or improve depression, anxiety, sadness and stress.
Running Safely
Whether you have already been diagnosed with heart disease or are simply trying to prevent it, consult a physician before initiating a new running routine. After a physical examination and a quick review of your medical history, your physician can provide you with guidelines for running safely at your current health status. If you have already been diagnosed with heart disease, you may be asked to run only under the supervision of a cardiac rehabilitation nurse or physician.
Recommendations
While running, consistently monitor your heart rate and stay within your heart rate zone. For many people, this involves staying below 85 percent of your maximum heart rate. For other people, however, a lower heart rate may be necessary. If you feel chest pain, stop running immediately. If the chest pain persists or worsens, seek medical attention immediately. If you are prescribed nitroglycerin for chest pain, an inhaler for asthma or any type of medication to be used with exercise, always carry the medication with you during a run.
