In 2006, more than 81 million people suffered from some form of cardiovascular disease such as heart disease or stroke, according to the American Heart Association. Aging, a sedentary lifestyle and some health conditions such as obesity can affect your heart rate and blood pressure, increasing your risk of developing a cardiovascular problem. Exercise can be a safe, effective way to boost your cardiovascular health.
Physiological Effects
With exercise, especially aerobic or cardiovascular exercise, you consume more oxygen and your body uses up more energy. Your heart rate increases as your heart works harder to pump blood and oxygen throughout your body. As a result, exercise causes blood vessels to dilate to allow for the increased flow of blood and oxygen, and improves vascular wall function, according to a 2003 issue of the journal "Circulation."
Lower Heart Rate
Your heart is a muscle, and as with any muscle in the body, it becomes stronger with exercise. The increased strength and improved functioning of blood vessels enables your heart to work more efficiently, which slows the rate at which it beats. In general, normal resting heart rate is between 60 and 100 beats per minute. But, it's not unusual for highly fit people such as marathoners to have a much lower resting heart rate of about 40 beats per minute. A lower heart rate is a sign that your heart is working more efficiently.
Lower Blood Pressure
Exercise also helps you to lose weight, which helps to reduce your blood pressure. If you're overweight or obese, your heart also has to work harder to pump blood through your body. You also have a higher risk of fatty substances building up in your arteries, making it harder for blood to flow through. As blood pressure increases, it can damage your blood vessels and lead to arteriosclerosis, in which your blood vessels become thick and hard.
Recommendations
The Weight-control Information Network recommends getting between 2 1.2 and 5 hours of moderate-intensity exercise weekly or 150 minutes of vigorous-intensity exercise, such as running. Walking is one of the safest forms of moderate-intensity exercises you can do at any age or weight. Add weight training to your routine at least two days a week, and make stretching exercises a regular part of your cool down at the end of your workout sessions. If you haven't been active for a while or you have a medical condition, consult your doctor before beginning an exercise program.
References
- American Heart Association: Cardiovascular Disease Statistics
- American Heart Association: Exercise and Cardiovascular Health
- University of Arizona: Effects of Exercise on the Cardiovascular System
- MayoClinic.com: What's a Normal Resting Heart Rate?
- MayoClinic.com: Arteriosclerosis / Atherosclerosis - Definition
- Weight-control Information Network: Physical Activity and Weight Control
