Heart disease causes more than one in four deaths in the United States, according to the Centers for Disease Control and Prevention. Although some individuals are genetically more susceptible to developing heart disease than others, individual behaviors, such as smoking, eating a poor diet and physical inactivity, also contribute to the development of cardiovascular disease. Exercising regularly is just one way you can reduce your risk of developing this deadly disorder.
About Heart Disease
The terms "heart disease" and "cardiovascular disease" refer to medical conditions that affect the blood vessels, heart or both. Congestive heart failure, cardiac arrhythmia, congenital heart defects, and coronary-artery disease are all examples of heart disease. Coronary-artery disease is the most prevalent type of heart disease. The buildup of plaque in the arteries can cause hardening and narrowing of the arteries, reducing the blood flow to the heart, and eventually causing a heart attack.
Exercise
Physical inactivity increases your risk of heart disease twofold. Obesity, high LDL or "bad" cholesterol, high blood pressure and diabetes are also major contributors to the development of heart disease. Engaging in regular aerobic exercise can help you reach and maintain a healthy weight, reduce or prevent high blood pressure, lower your LDL cholesterol levels and prevent or delay the onset of type 2 diabetes. You can prevent heart disease by engaging in routine exercise.
Recommendations
Aerobic exercise is the best kind for your heart's health, according to the National Institutes of Health. Healthy adults should strive to engage in moderate-intensity aerobic exercise for a minimum of 150 minutes per week. If you have been inactive for a while, the Cleveland Clinic recommends that you gradually build up your physical activity until you are exercising between 30 and 60 minutes almost every day. You can break your exercise sessions into smaller 10-minute periods that total 30 to 60 minutes, and activities such as gardening, housework or walking count toward this total.
Precautions
Before you undertake an increase in your physical activity, discuss your plan with your doctor. After evaluating you, your doctor can give you an exercise prescription that recommends physical activities and advises you about appropriate frequency, duration and intensity based on your health profile. The more you exercise, and the more intense that exercise is, the higher the benefit; however, you should take care to avoid pushing yourself too hard because this increases your risk of incurring injury.
References
- Centers for Disease Control and Prevention: Heart Disease Facts
- Mayo Clinic: Heart Disease
- American Heart Association: Physical Activity
- Mayo Clinic: 5 Medicine-Free Strategies to Prevent Heart Disease
- National Institutes of Health: Your Guide to Physical Activity and Your Heart
- Cleveland Clinic: Exercise for Your Health
