Inactivity and insufficient exercise are prime causes of coronary artery disease. According to the American Heart Association, 30 minutes of daily aerobic activity such as brisk walking can make a marked reduction in your risk of heart disease. By adopting a regular exercise regimen, you can decrease your chances of developing heart disease and other debilitating conditions, such as high blood pressure and high cholesterol.
Exercise and The Heart
Coronary artery disease is primarily characterized by the deposits of fatty acids, cholesterol, calcium and other substances on the inner lining of the arteries. According to the Mayo Clinic, regular exercise helps to prevent these and other cardiovascular risk factors, such as obesity, high blood pressure and diabetes. For best results, make sure you get at least 30 to 60 minutes of moderately intense physical activity a day to lower your risk of heart disease.
Aerobic Exercise
The American Heart Association recommends aerobic and cardiovascular exercises that raise the pulse to a target heart rate of 50 to 85 percent of your maximum heart rate. Calculate your maximum heart rate by subtracting your age from 220. For example: a 60-year-old with a maximum heart rate of 160 beats per minute will have a target heart rate of 80 to 136 beats per minute. Select aerobic exercises that reach and sustain your target heart rate for at least 30 minutes a day to decrease your susceptibility to heart disease.
Types of Exercises
Intensive aerobic and cardiovascular exercises include: brisk walking, swimming, cycling, cross-country skiing, hot yoga, canoeing, rope jumping, step aerobics, cardio kickboxing, track-and-field and elliptical training. According to the University of California at Berkeley, even low-intensity activities such as gardening and walking can decrease your risk of a heart attack by 35 to 55 percent if done regularly. Select a different exercise each week to reduce the risk of burning out or becoming discouraged.
Safety and Health Concerns
Talk to your doctor before engaging in any strenuous exercise to make sure you are physically fit enough. Hydrate yourself sufficiently before and after your exercise to reduce the risk of a blood pressure spike while exercising. If you are working with a new exercise, ask a personal trainer, coach or gym employee to show you the proper form to reduce the risk of injury.
