Heart disease is a term used to describe a wide array of ailments that diminish normal function in your heart. It is also sometimes known as cardiovascular disease, although the terms have somewhat different meanings. If you get enough exercise each week, you can significantly decrease your risks for the development of various forms of heart disease.
Heart Disease
Heart-disease-related ailments include conditions that affect the health of your blood vessels, heart infections, heartbeat irregularities and congenital heart defects, which are present from birth. In particular, cardiovascular disease refers to conditions such as coronary artery disease that block or narrow the arteries that supply blood to your body. Restrictions in your blood supply can lead to a form of chest pain called angina, or to a heart attack or stroke. Coronary artery disease, which stems from the buildup of a fat- and cholesterol-based substance called plaque, is the most common form of heart disease in the United States.
Lowered Initial Risks
Regular exercise lowers your risks for heart disease, as well as a variety of ailments --- including diabetes and high blood pressure --- that increase your heart's workload, according to MayoClinic.com. It can also diminish your levels of emotional stress, which may contribute to your heart-related problems. Typically, to get the full benefits of exercise, you need 30 minutes to an hour of moderate-intensity aerobic activities at least four days a week. However, exercising regularly for even 10 minutes at a time can provide you with some heart-health benefits. Common moderate-intensity options include cycling at less than 10 mph, brisk walking, general gardening and water aerobics.
Lowered Recurring Risks
In addition to reducing your risks for heart disease, regular exercise can help reduce your risks for further problems in the aftermath of a heart attack, the American Heart Association reports. When compared with heart attack survivors who don't exercise, regular exercisers exhibit both a higher survival rate and a generally improved quality of life. Additional benefits of regular exercise include higher levels of beneficial HDL cholesterol, reduced tendencies for smoking, weight loss, lowered risks for certain forms of cancer and improvements in the health of your joints, bones and muscles.
Considerations
Before you start exercising, ask your doctor for guidance and advice. Factors that can alter your initial exercise program include your current level of physical activity, your age, pre-existing heart problems and pre-existing problems with your muscles or skeletal system. You can also significantly reduce your risks for heart disease by reducing your consumption of foods high in saturated fat --- such as whole dairy products, red meat and palm and coconut oils --- and foods high in man-made trans fat, such as margarine, commercial baked goods, processed snack foods and deep-fried fast foods.
References
- MayoClinic.com; Heart Disease (Page 1); January 2011
- MayoClinic.com; 5 Medication-free Strategies to Help Prevent Heart Disease (Pages 1 and 2); January 2011
- American Heart Association: Physical Activity
- U.S. Centers for Disease Control and Prevention; Heart Disease; March 2011
- U.S. Centers for Disease Control and Prevention; Measuring Physical Activity Intensity; February 2011
