Physical activity, along with proper diet, is the best way to prevent heart disease, as well as having a positive effect on other debilitating conditions like osteoporosis, cancer and metabolic disorders. It used to be thought that physical activity would exacerbate known heart conditions and was therefore a contraindication, however recent studies have proved if you have heart disease, exercise can drastically reduce risk factors and symptoms associated with it. If you have heart disease or risk factors associated with it, talk to your doctor before starting any exercise program.
Risk Factors
According to the American Heart Association, leading a sedentary lifestyle is one of the major risk factors for heart disease in addition to smoking, obesity, hypertension, high cholesterol and diabetes. All of these conditions are associated with one another and contribute to narrowing, blockages or hardening of the arteries and veins. This damage reduces oxygen flow to the heart, making it have to work harder to deliver oxygen to the rest of the body. When the heart has to pump harder for an extended period of time just to deliver oxygen, it becomes less efficient and enlarged, leading to heart failure or myocardial infarction.
Benefits
Exercise can positively affect four out of the five major risk factors for heart disease. Dr. Jonathan Meyers published in the journal "Circulation" that regular exercise leads to reduction in overall weight, which also reduces blood pressure, cholesterol levels and symptoms associated with diabetes. Even if no reduction in weight is noted, regular cardiovascular exercise helps relax the arteries and decreases blood pressure. Regular exercise trains the heart to pump more blood with every beat, so it does not have to work as hard to deliver oxygen to the body. Exercise decreases overall cholesterol and triglycerides, while increasing "good" HDL cholesterol, which is protective for the heart.
Endurance Exercise
The American College of Sports Medicine recommends that healthy average Americans engage in endurance, or cardiovascular exercise at least five days per week for 30 minutes at a moderate intensity. People with heart disease are encouraged to exercise more however, with a doctor's consent. The American Council on Exercise states that weight loss should be the primary focus of heart disease patients and that could require five to seven days per week of 30 to 60 accumulated minutes of moderate intensity cardiovascular exercise. Moderate intensity for beginners could be gardening, housework or walking, whereas for experienced exercisers it could be cycling, elliptical, dancing or even jogging.
Resistance Training
Resistance training should not be the primary focus in a weight loss program for people with heart disease, but it should be a component. Resistance training helps increase insulin sensitivity, which is beneficial in controlling symptoms of diabetes. ACE recommends two to three days per week of total body resistance training, exercising the major muscles of the body which are the chest, back, shoulders, abdominals and legs. Resistance should be kept light, where about 15 repetitions fatigues the muscles. Do about eight exercises per session.
References
- "Advanced Health and Fitness Specialist Manual"; American Council on Exercise; 2009
- "Circulation"; Exercise and Cardiovascular Health; Jonathan Meyers, Ph.D.; 2003
- American Heart Association: Heart Attack Risk Assessment
- The American College of Sports Medicine: Physical Activity and Public Health Guidelines
